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5 Powerful Morning Habits That Will Help You Lose Weight

5 Powerful Morning Habits That Will Help You Lose Weight

Everyone tells us that breakfast is the most important meal of the day, but that’s only part of the truth. A great daily multivitamin should be added too.

But what really matters is that the morning is the most important part of our overall day. We discussed this in one of our previous articles here.

With the right morning routine, you can help promote everything from your mood to your metabolism (which helps with weight loss).

When you start your morning off right, not only will you be able to lose weight, you will also be glowing with natural energy. You will also be motivated and prepared to conquer any obstacles that you face throughout the day.

So how can you start your morning off right?

1. Get Some Sun

enjoying the sun

    According to one study, obtaining sunlight is one of our main sources of vitamin D.

    Vitamin D helps with emotional stability, organ function, and the warmth of its rays lifts our spirits.

    But how does it help us with weight loss?

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    Well, if you alter your morning schedule to soak up some of those morning rays, you will start to feel more energized, motivated, and healthier (thanks to the vitamin D and hormonal changes from sun exposure).

    This, in turn, can give you the energy you need to stick to your health goals, go to the gym, or perhaps cook a healthy meal.

    It’s a lot easier to stick to a weight-loss product (or any health goal) when you feel motivated and energized.

    If you consistently get out in the morning for sun exposure, you’ll also establish an early morning routine. Once you have a routine established, it becomes a lot easier to wake up in the morning.

    The point is, people who wake up and eat breakfast early in the morning kick-start their metabolism.

    The morning sun also contains higher levels of blue light, which helps normalize your internal circadian rhythm. When your circadian rhythm is working as it should, you sleep a lot better, and have more energy throughout the day. I think everyone could use that.

    We need sleep to keep our organs, metabolism, and other important bodily functions running properly.

    And guess what? You only need 20-30 minutes of sun exposure in the morning. If you combine it with other activities, you can easily fit it into your busy morning schedule.

    Coffee in the sun, anyone?

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    2. High Protein Intake

    protein supplement

      If you are someone who usually just drinks coffee for breakfast, or even skips breakfast altogether, you are missing out on a massive opportunity to refuel your body with what it needs, and to enable you to hold off your hunger long enough to make smart decisions for lunch.

      A high protein intake has been shown to build muscle and keep you fuller longer.

      Your body goes through a fast every night when you sleep. Keeping your body full with protein can help with your blood sugar. Your overall caloric intake is going to drop as well because you won’t feel the need to snack throughout the morning.

      Some people like different types of proteins; my favorite is a great vegan protein powder after a nice workout!

      With a full belly, you’ll be more willing to make health-conscious decisions for lunch because your stomach is not screaming for food all through the morning.

      3. Spoil Yourself

      eating pizza

        If you are that person that knows that they will want to have a slice of pizza during the day, or will eventually want a piece of cake, treat yourself early. This gives your body ample amount of time during the day to work through it, process it, digest it, and utilize it instead of it sitting in your stomach overnight or after you decide to hit the couch for the evening – therefore allowing it to turn to fat instead.

        If you want to indulge, do it early while you still have an entire day to burn calories. While it isn’t the best scenario for weight loss, “cheating” with treats early helps your body to not store it as fat so quickly. It gives your body a fighting chance to burn through some of the excess energy before you lay your head down that night.

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        4. Cold Showers

        cold shower for weight loss

          I know, I know. Cold showers are downright miserable.

          Everyone loves a good hot shower in the morning to slowly wake themselves up. But the truth is, studies have shown that taking a cold shower in the morning can help boost your energy levels, your metabolism, and regulate your hormones!

          Also, when your body gets cold, you are burning a substantial amount of calories in order for your body to continue to keep you warm, and all of your internal faculties jump on board in order to keep your body healthy. With cold showers, your metabolism will be kicked into high gear.

          Cold showers are also a wonderful way to prepare your body for a large breakfast, which will regulate your blood sugar levels and keep your cravings at bay throughout the morning.

          It is recommended, however, that you start the first couple of minutes of your shower at your favorite temperature and slowly make it colder. Then you can stay in that cold water for three to four minutes for the maximum benefit.

          5. Crunch! – Chew Your Food

          chewing food

            Fill not just your morning, but your day, with foods that take more time to eat.

            When you eat whole foods that contain more fiber, it takes considerably more effort to chew them. In doing so, you’re working your jaw more than you usually do, which burns 5% more calories throughout the day than you normally would.

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            Whole foods like carrots, apples, and brown rice have a plethora of fiber, which will keep your bowels healthy and help you feel fuller longer. Eating fiber-rich foods will help you reduce your overall caloric intake while creating a slight uptick in how many calories you actually burn throughout your day.

            This approach might not be enough to shed those 20 pounds you’re trying to lose, but every little bit counts! What’s even more important is, eating whole foods improves your overall diet. It will give your body the nutrients it needs to thrive.

            And once you get the hang of eating whole foods on a regular basis, and other foods which are allowed under an hcg diet program, your self-confidence will surge and help you to believe in yourself more than you normally would.

            When it comes to weight-loss, self-confidence goes quite a long way. (Always buy approved weight loss products).

            Being able to implement some of these strategies, just in the morning, will help you to wake up with a smaller waistline day after day after day. Sure, it’s not a sexy or fast weight loss method. But it’s sustainable if you stick to it—which is a lot more effective than losing weight fast only to quickly gain it back.

            Give these morning habits a try for 30 days and it will help promote weight loss, regulate your mood, balance your emotions, and aid in your overall outlook for your day.

            But remember, these are just tips and tricks. Everyone works differently, so feel free to adapt or change them to fit your needs. Don’t think you must implement all of them at once.

            It is important, however, to stick to a tip when you try it, because you typically won’t see results right away. Give each habit tip a chance (at least 3-4 weeks) to see what wonders it can do for your life.

            These morning habits can help you get back on track and promote a healthy lifestyle that is beyond counting calories. Give them a try today!

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            Nickalas D'Urso

            Health Coach

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            Last Updated on August 15, 2018

            7 Amazing Things That Will Happen When You Do Plank Every Day

            7 Amazing Things That Will Happen When You Do Plank Every Day

            Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

            Video Summary

            Why is it important to train up our core strength?

            There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

            This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

            Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

            In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

            One Exercise, multiple benefits

            There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

            By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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            When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

            Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

            In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

            What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

            What will happen when you start doing planks every day

              1. You’ll improve core definition and performance: 

              Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

              • Transverse abdominis: increased ability to lift heavier weights.
              • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
              • Oblique muscles: improved capacity for stable side-bending and waist-twisting
              • Glutes: a supported back and a strong, shapely booty.

              2. You’ll decrease your risk of injury in the back and spinal column

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                Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                3. You’ll experience an increased boost to your overall metabolism

                  Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                  4. You’ll significantly improve your posture

                    Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                    A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                    A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                    On top of everything, someone with good posture looks better, healthier, and more confident.

                    5. You’ll improve overall balance

                      Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                      6. You’ll become more flexible than ever before

                        Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                        7. You’ll witness mental benefits

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                          Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                          How to hold a plank position

                          1. Get into pushup position on the floor.
                          2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                          3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                          4. Your head is relaxed and you should be looking at the floor.
                          5. Hold the position for as long as you can.
                          6. Remember to breathe. Inhale and exhale slowly and steadily.
                          7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                          Watch the video if you have any doubt!

                          Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                            How to improve your plank time gradually

                            1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                            2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                            3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                            Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                            Who Should Be Cautious Doing The Plank?

                            You need to be cautious doing Planking exercises if any of these risks apply to you:

                            • Prolapse
                            • After prolapse surgery
                            • Pelvic pain conditions
                            • Weak or poorly functioning pelvic floor muscles
                            • Previous childbirth
                            • Overweight

                            Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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