“Morning Habits to Help You Lose Weight”

 

HOP ON THE SCALE: Weighing yourself first thing in the morning after you pee is more accurate than checking later in the day. What you eat and drink later on can change the results. That visual reminder of your weight each morning can help you stick to your healthy eating plan the rest of the day or week.

DRINK A GLASS (OR 2) OF WATER: One or two glasses of plain H₂O before you eat breakfast may help you lose weight. Water has no calories, but it’s satisfying and curbs your appetite, so you may not want to eat such a big breakfast afterward. It also stimulates your metabolism to help you burn calories.

WORK OUT BEFORE BREAKFAST: Do some moderate exercise before you sit down to eat in the mornings. Working out on an empty stomach actually helps you get better results from exercise. Pre-breakfast sweat sessions can help you burn more of your body’s fat for fuel.

EAT A HIGH-PROTEIN BREAKFAST: This nutrient may help you lose weight because it makes you feel fuller longer after you eat. It’s also harder for your body to store it as excess fat. Another perk of protein: Your body uses more calories to break it down than it uses for carbs or fat. Go for protein-rich breakfasts, such as an egg and turkey sausage on whole wheat toast or a Greek yogurt smoothie with peanut butter and berries. 

MAKE A MEAL PLAN FOR THE DAY: Every morning, write up a quick list of what you’ll eat that day. Planning meals ahead of time can help you choose lower-calorie foods. If you’ve already decided what to eat for your day’s snacks and meals, you may be less likely to reach for high-calorie convenience foods like fast-food burgers or fries.

GET SOME SUN: Some sunlight on your skin can actually help you burn a little bit more body fat. Research shows that people who soak up a few rays in the morning tend to have a lower body-mass index (BMI), or a leaner, slimmer physique, than people who step out in the sun later in the day.

USE MEASURING CUPS AND SPOONS: It’s easy to supersize portions that pack more calories than you need without even knowing it. Keep measuring cups and spoons where you typically dish out breakfast. Measure foods like cereal or milk before you place them in the bowl, so you serve yourself the right amount.

PRACTICE MINDFULNESS: Slow down and think about what you’re eating. Appreciate the smell, look, and taste of even a simple breakfast. Don’t watch TV or scroll through social media when you eat in the morning: just breathe, relax, and enjoy a peaceful meal. This practice could help you eat less and lose weight.

USE A JUICE GLASS: Most standard drinking glasses are far larger than a serving of juice. That makes it easy to consume more than you should. And many fruit juices have as much sugar in them as a can of soda. But they also have lots of vitamins and minerals that are great for you as you start your day. To pour a more sensible portion, use a small juice glass.

DON’T DRESS UP YOUR COFFEE: Do you have your dessert in your coffee cup each morning? Specialty coffees with lots of added sugar, cream, or flavored syrups can add up to more than 500 calories each. Use skim milk or sugar-free flavors instead. Or try green tea for a morning jolt. It has catechins, nutrients that may promote weight loss.   

PACK YOUR LUNCH AND SNACKS: Before you leave the house for the day, grab a sack and pack a healthy lunch and low-calorie snacks like fresh fruit or low-fat cheese. You’ll be prepared to eat a sensible meal when hunger strikes later on, so you don’t reach for junk food. Choose fiber-rich foods like whole-grain crackers to keep you feeling fuller longer.

CHANGE YOUR COMMUTE: Long car rides every day can lead to weight gain. More time spent sitting behind the wheel cuts down how much you walk every day, so you burn fewer calories. Use traffic apps to find a shorter route. Try to park a few blocks away and walk the rest of the distance to your destination on nice days.

MAKE A SHOPPING LIST: In the morning, make a shopping list before you head to the supermarket or place your online grocery order. Stick to your list when you shop. You’ll be more likely to buy items that fit your healthy meal plan and not grab junk food on impulse. Include precut fruits and veggies for healthy snacks or easy meal add-ons.

ADD HOT SAUCE TO YOUR EGGS: The heat in spicy chili peppers may help you lose weight. Regularly eating capsaicinoids, the hot chemical in chili peppers, can reduce body fat, curb your appetite, and even boost your metabolism, so you burn more fat all day. Spice up your morning omelet with diced hot peppers or add a dash or two of hot sauce.

GET ENOUGH SHUT-EYE: Too little sleep each night can fuel your appetite all day long, which can lead to weight gain. You may also be more likely to skip your workout if you’re pooped. Make sure you’re catching enough ZZZs every night. Stick to a regular bedtime and find ways to control your stress so you can relax and snooze until it’s time to get up.

REVIEWED BY: Brunilda Nazario, MD, WebMD, on January 04, 2021

Cleveland Clinic: “When Is the Best Time to Weigh Yourself?”

Journal of Clinical and Diagnostic Research: “Effect of ‘water induced thermogenesis’ on body weight, body-mass index, and body composition of overweight subjects.”

Johns Hopkins University: “Yes, drinking more water may help you lose weight.”

Journal of Clinical Endocrinology and Metabolism: “Lipid Metabolism Links Nutrient-Exercise Timing to Insulin Sensitivity in Men Classified as Overweight or Obese.”

The Proceedings of the Nutrition Society: “Is exercise best served on an empty stomach?”

National Association of Sports Medicine: “Protein and Weight Loss: How Much Protein Should You Eat to Lose Weight?”

Intermountain Healthcare: “Quick and Easy High Protein Breakfast Ideas.”

Beaumont Health: “Health Benefits of Meal Planning.”

Sunlight Institute: “Staying Slim With Sunlight.”

Leukemia and Lymphoma Society: “Portion Control.”

Mayo Clinic: “Lose weight with mindful eating,” “Weight loss: feel full on fewer calories.”

HealthySD.gov: “The best and worst beverages for weight loss.”

Rutgers University: “Lose Weight Without Dieting.”

Oregon State University: “Fill It Up? How the Shape of Your Glass May Affect Your Shape.”

CDC: “Planning Meals.”

Cedars-Sinai: “Health Effects of a Long Commute.”

American Academy of Nutrition and Dietetics: “Creating a grocery list,” “7 Ways to Enhance the Flavors of Your Meals.”

Appetite: “Capsaicinoids and capsinoids: A potential role for weight management? A systemic review of the evidence.”

Penn Medicine: “Spice Up Your Life: The Health Benefits of Spicy Foods.”

Sleep Foundation: “Weight Loss and Sleep.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Don't Make These Morning Health Mistakes”

Hit the Snooze Button: That extra 15 minutes will help energize your day, right? Wrong. You’ll get better rest if you get up and go to bed at the same time every day. Groggy in the a.m.? Try using a sleep tracker. This wearable device can tell when you’re in a light stage of sleep and wake you when it’s easiest to get up.

Stay in the Dark: It’s tempting to stay in the quiet dark of your room with the shades drawn in the morning. Don’t do it. Daylight helps your body set its clock. That helps you sleep better and helps your body fight infection and inflammation. Getting outdoors into the sunlight helps you make vitamin D, think more clearly, and exercise more. It can even make you happier. So, open those shades and greet the new day.

Sleep Late: Sometimes it just feels so good, especially when you have the time and you’ve been short on sleep. But the best way to improve your sleep over the long term is to keep a regular bedtime schedule. That means you get up at the same time every day, even if you had a late night -- and yes, that includes the weekend.

Shoot Out of Bed Too Quickly: When you go from lying down to standing, gravity sends blood rushing to your legs, which can drop your blood pressure suddenly and make you feel a bit woozy. It can even make you pass out. Sit up slowly and pause at the edge of the bed to give your body a few seconds to get used to the idea, especially if you noticed some lightheadedness in the past. It’s an easy precaution that could save you from a serious fall.

Ditch Your Workout: Regular exercise helps your sleep, weight, heart, and mood, among many benefits. You may be more likely to stick with exercise if you do it first thing. It could even make it easier to control what you eat throughout the day and maintain your weight. Plan ahead and put your workout clothes out the night before.

Skip Your Coffee: If you usually have a couple of cups of joe in the morning, skipping it can leave you groggy. You may not concentrate as well, and you might even become very tired with a severe headache, nausea, and flu-like symptoms. If you’re trying to cut back on your caffeine, do it slowly to avoid these responses.

Forget Your Teeth: A sticky film called plaque forms on your teeth each night. If you don’t brush it off in the morning, it can start to harden into stuff called tartar that you can only get rid of at your dentist’s office. If plaque and tartar are around too long, they can lead to swollen or bleeding gums, cavities, bad breath, gum disease, and other health problems.

Brush Right After Coffee: It’s the acid in coffee. So, you really shouldn’t brush right after any acidic food or drink. For example, some people like to drink water with lemon in the morning. The acid weakens tooth enamel, and brushing too soon can remove it. Simply brush your teeth beforehand, or wait 30 to 60 minutes for the acid to fade from your teeth.

Check Your Email: If you constantly check digital devices, email, and social media, it can cause stress and anxiety. For example, you may feel more pressure to start work earlier if you check your email first thing. Take some time in the morning to stay disconnected from digital media like email. It may take some effort at first, but it can make you happier and may even help you get more work done in the long run.

Start Your Day Without a Plan: If you start your day without a thought to why you do what you do, you may lose sight of what you’re trying to achieve and what gives your life meaning. Whether it’s work, family, or lifestyle, it’s important to figure out what’s most important to you and make sure the things you do each day help you get there. Set priorities, make a list, and check your progress at the end of the day.

Dwell on the Day’s Problems: Once you’ve got a plan to tackle the day’s problems, let them go and take a moment to be grateful for the good things in your life. People who do this are often happier, healthier, and more satisfied in their relationships, especially compared to those who focus on their problems. Write it in a journal or just list them in your head -- what matters most is that you do it.

Forget Quiet Time: If your day is filled with work and noise, the morning is a perfect chance to clear your mind with even a few minutes of meditation. You can simply focus on your breath and try to let go of thoughts that come up. The practice can lower levels of the stress hormone cortisol and may help ease conditions including anxiety, pain, high blood pressure, insomnia, and migraine headaches.

Bail Out of Breakfast: People who eat breakfast regularly tend to have sharper thinking and less body fat, and they are less likely to have type 2 diabetes and heart disease. They also exercise more regularly and eat a healthier diet. So, enjoy a healthy breakfast -- it’s an easy and enjoyable way to get a good start on the day.

Eat Too Sweet: Doughnuts and other sugary pastries made from white flour have little nutrition and get into (and out of) your blood too quickly. That can leave you tired, irritable, and hungry for more. Protein from eggs or cottage cheese and “complex carbs” with more fiber and nutrition -- oatmeal or other whole grains, fruits, and vegetables -- take longer to digest, satisfy your hunger, and provide a slow steady stream of energy.

Skip the Sunscreen: It can help protect your skin against cancer and wrinkles caused by UV rays that you’re exposed to whenever you’re out in the sun, even if it’s cloudy. It’s best to put it on about 15 minutes before you go outside. That’s how long it takes your skin to absorb it. You need to put it on again after just 2 hours if you’re still in the sun, or sooner if you sweat a lot or go swimming.

Reviewed by: Neha Pathak, MD on September 20, 2017

Sources:

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American Council On Exercise: “The Best Time to Exercise.”
CDC: “Physical Activity and Health.”
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NHS Choices: “Easy time-management tips.”
PLOS.org: “The proximal experience of gratitude.”
Psychology Research and Behavior Management: “An update on mindfulness meditation as a self-help treatment for anxiety and depression.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.