If you are like most people, you may have trouble maintaining a healthy weight. Or, perhaps, it is under control, yet it will not go down to where you would like it to be. However, weight loss does not have to be complicated and stressful. Several habit changes can make a huge different for your shape. “Rise and shine” is not just something you should say in the morning to drag yourself out of bed. It is said that getting up and catching some rapid rays might help you shed excess weight. There are some simple and fun things to do in the morning to lose weight that you can create right instantly. Just simply create several simple habits and the weight will come off. This article from VKool.com aims to give you some fun things you can do in the morning to get in shape easily. Check them out now!
Fun Things To Do In The Morning To Lose Weight – Get In Shape And Stay Healthy
1. Wake Up And Workout
It is pointed out that morning exercisers tend to work out harder and longer than afternoon or evening exercisers that translate to additional calories burned. Those people, who sweat in the morning might be also more likely to stick with a regular routine, thereby stimulate their weight loss process. If you opt for exercising as soon as you get up, then you need to eat something beforehand, and then enjoy them a full breakfast afterward.
2. Go For Run, Do Not Lift
If you just have time to hit the treadmill or the weight rack, then you can go for the run as an alternative. Studies showed that those people who ran, cycled, rowed or used the elliptical could burn 67% more calories and lose 6.5% more whole belly fat. On the other hand, if you are strapped for time and wish to torch calories, cardio may give you much more bang for your own buck. Just aim for no less than 30 minutes of moderate-intensity exercise 5 days per week.
3. Weigh Yourself And Start Charting It
Every morning, you should weight yourself on the digital scale and log it instantly. Of course, your own weight may fluctuate from day to day and your sense of disappointment and accomplishment should not hinge on your daily weight. Yet, you can use your weigh as a helpful feedback system to realize what you are doing properly and to encourage you.
4. Delay Breakfast
Exercising first in the morning will be great for your own metabolism, yet you might want to do it before having breakfast. Exposing yourself to light early in the morning as opposed to later in the day will synchronize your own internal body clock. That means you will be more likely to have a steady and natural sleep schedule.
As a result, the steady sleep schedule could improve your metabolism, leading to weight loss. Researchers pointed out that stimulation of fast metabolism is up to insulin and adrenaline circulating during exercise. Exercising in the faster state can lower insulin and increase adrenaline, forcing your muscles to lose fat instead of carbs, for the energy. Besides, you should stick to water during the morning workouts, then eating afterward.
5. Consume High-Protein Foods
Consuming protein in the morning might be useful when you want to shed some excess weight. In fact, protein can induce energy expenditure and boost satiety, contributing to healthy weight control. Nutritionists suggest that protein intakes are helpful for weight loss as well as lean muscle mass preservation. You can consume protein-rich egg whites, low-fat cottage cheese, nonfat Greek yogurt, lean meats and tofu.
6. Consume Fiber-Rich Options
In the morning, consuming fiber-rich foods is a good weight loss strategy. In reality, fiber-rich diets can enhance satiation, alleviate hunger, and are helpful for maintaining a healthy weight. There are many fiber-rich breakfast foods, such as whole-grain cereals, legumes, oatmeal, nuts, and seeds. You had better mix high-protein foods with fiber-rich foods. For instance, you can add black beans to the egg-white omelet, or consume oatmeal with plain non-fat Greek yogurt. These are good options for weight loss.
7. Protein Shakes
Whilst you had better check with your own doctor before taking protein supplements, containing protein shakes, drinking those high-protein shakes in the early morning as the meal replacement might assist you in shedding excess pounds.
People who consumed a whey protein drink 2 times each day for over 20 weeks lost body fat and body weight and had significantly smaller waists circumferences compared with those who consume high-carb beverages.
8. Plan Your Own Meals
This might be one of the first fun things to do in the morning to lose weight you should apply. First, you can make use of a calorie calculator to assess how many calories you should take in order to maintain your weight. Then, if you really want to reduce 1 pound per week, then you need to reduce that total by about 500 calories each day to hit achieve goal (about 3500 calories equals one pound of fat). In case you want to reduce weight slower, then you could reduce your total intake of calories. However, you should not reduce more than 1 pound per week that means about 50 pounds per year.
Once you set target calories each day, you should allocate them for all day long. For instance, if your goal is 2000 calories, then you can allocate 400 calories per meal for total 4 meals, including 7 a.m, 11 a.m, 2 p.m and 6 p.m, with about two 200-calorie snacks. How you allocate your own calories entirely depends on you, so you had better experiment for several days in order to find the best option.
After that, you plan each of the meal in such a way that will fit the calorie limit. Though this may take some times for you to calculate, once you figure out your favorite meals planned, it is not too hard. The key here is sticking to the plan and avoid letting yourself deviate. By following frequently, you will soon get used to it.
9. Consume Healthy Snacks
When planning your meals, plan your snacks also. Do not forget the item above about allocating the suitable calories to snacks. Rather than snacking on whatever around you or rushing to the convenience store or a vending machine when feeling hungry, you had better have healthy snacks in between meals. In fact, fruits and veggies, dried fruit, yogurt, and similar snacks are good options for you. Just make sure that you plan your favorite snacks sometimes, even they are unhealthy as you will not want to entirely deprive yourself. Just simply make it a comfortable and fun thing. Take a little bit of dark chocolate on one day and some berries on the other day, even you can resort an occasional binge to make your life more interesting.
10. Eat Slowly And Wait 20 Minutes
If you scarf down your meals, you are overeating due to it. The thing is, it seems to take awhile for the human brain to get the message that we are actually full. Thus, if we eat fat, we will eat past fullness. To fix this problem, you should eat slowly; thereby you will feel full on less food.
On the other hand, another tip in the list of fun things to do in the morning to lose weight is to eat a sensible serving. That means you should eat a moderate plate without consuming the second instantly. If you still feel hungry, you need to wait about 20 minutes before eating more. Oftentimes, your hunger might go away.
11. Indulge Early
If you must have cookies, chocolate, ice cream or cake, then consider moving your daily dessert fix to breakfast. Those dieters who consumed a sugary treat after a high-carbohydrate protein-enriched breakfast lost about 40 pounds more than those who skipped the dessert yet ate the similar total number of calories per day. Consuming a bigger breakfast might suppress the appetite-stimulating hormone ghrelin, leading to enhanced satiety as well as fewer cravings for fats, sweets, and greasy fast food all day long. Just simply add something sweet to your breakfast and warrant that the total meal is rich in healthy sources of protein as well as carbs, and are not over 600 calories.
12. Sip Water All Morning
When it comes to fun things to do in the morning to lose weight, it is worth mentioning that sipping water all the morning can help you speed up your weight loss results drastically. Keep that reusable bottle close to you. That way, you could periodically drink water till lunchtime. Water, in general, is a low-calorie manner to fill your stomach up, so sipping will keep your own mouth busy if you tend to be a mindless nosher.
Hopefully after reading all of 12 fun things to do in the morning to lose weight, you have discovered some of the best weight loss tips to shed excess fat and get in shape easily. Share your thoughts with us by dropping a few words below this post. We will feedback soon.