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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 October 14, 2020

            How to Be Confident: 51 Proven Ways to Build Self-Confidence

            How to Be Confident: 51 Proven Ways to Build Self-Confidence

            When you learn how to be confident, you can use it in your everyday life to tackle all of your goals and challenges. However, not many people realize that learning how to gain self-confidence is like building a muscle—it grows in response to the level of performance required of it.

            Here I will give you 51 proven ways to overcome a lack of self-confidence and achieve more.

            1. Learn Something New

            Sign up for that evening class and enjoy it. Alternatively, read a book (or take an online course) on a topic you’ve always wanted to learn more about.

            Learning new things stretches your abilities, keeps your mind active, and most definitely improves your confidence in your ability to do new things.

            2. Ask Your Partner or a Friend What You Can Do For Them

            This can be something as easy as helping them with a chore they don’t like or have little time for. Through helping them, you’ll find that you feel better about yourself.

            3. Hit the Gym

            The physiological effects of going to the gym will leave you feeling great.

            Countless studies have shown that regular workouts at the gym can boost not only your sense of well-being, but can increase your self-esteem, too[1].

            4. Go to a Networking Event

            Rather than being nervous about your own stuff, focus on how to help others. Instead of going along with the aim of trying to sell yourself to others, why not change your approach and simply go along to see how you can help the people you meet?

            By doing this, you’ll come across as calm, confident, and someone that people will want to turn to again and again.

            5. Get Clear on the Things That Matter to You

            If these things are not in your life, you’ll need to bring them in.

            For example, if your daily work routine is currently as dull as dishwater—but you’d like it to be fun—then do something about it. Turn data entry into personal speed contests, paper filing into “screen-free” time, and interactions with your colleagues into enjoyable conversations.

            6. Remove Negativity From Your Life

            Write a list of the things you’re tolerating and putting up with in your life, then write down how you can remove, minimize, or diminish each one.

            I personally like to do this with pen and paper as it feels just a little more real and definite than on screen. It’s also a good idea to put the priority items at the top of your list, so you can begin resolving these first.

            7. Celebrate Your Big and Small Wins

            Look at the big or small goals you’ve completed, and give yourself credit for your part in it.

            Recognizing your achievements is not egotistical, it’s healthy.

            8. Converse With New People

            Go and have a conversation with someone you don’t know. By doing this, you may be pleasantly surprised by what—or who—you’ll discover.

            You can also extend this trait by breaking outside of your normal social situations at your workplace. This will do wonders when learning how to be confident.

            9. Do Something You Would Normally Say No to

            Next time you talk yourself out of doing something (a party invite, a challenging project, etc.), go and do it anyway. This is a great way to boost personal development.

            10. Do One Thing Each Day That Makes You Smile

            This could be something as simple as sending a thank you email to a colleague that has been helpful to you, or leaving a surprise present for your partner that they’ll discover when they wake up.

            Life shouldn’t be drudgery, and we all need to make the effort to keep it light, loving, and fun.

            11. Give Yourself Good Advice

            Look for the patterns of thought that take you to a place where you start second-guessing or overthinking.

            Now imagine that your best friend went through exactly the same thought process and ended up holding themselves back—what would you want to say to them?

            This is known as Soloman’s Paradox—we’re often quite good at solving others’ problems but not our own. Challenge this and take your own good advice next time[2].

            12. Ask Someone on a Date

            If you’re single and have met someone that you’re definitely attracted to—go ahead and ask them out.

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            Even if they turn you down, it will help you learn how to be confident through the fact that you were decisive and made an effort. What’s the best thing that could happen? They might just say yes!

            13. Write Down 20 Things That Make You Feel Good

            Think of this as a gratitude list. Typical things you might include are: your partner, your kids, your parents, your pets, etc.

            I recommend writing this list at least once a month. And most importantly—make sure you’re giving the 20 things plenty of room in your life.

            14. Stop Playing Different Roles

            Stop playing different roles and squeezing yourself into boxes based on what you think people expect of you.

            Be your authentic self, the one who knows what to do and loves what they do. It’s easy to find this part of yourself as it’s inherent in your hobbies and your close friendships.

            If you can bring this authenticity into your work life, you’ll be surprised at how positively others will react to you.

            15. Cultivate a Positive Mindset

            Learn to catch yourself every time you tell yourself that you can’t have, won’t get, or aren’t good enough to get what you want[3].

            Talk yourself up when learning how to be confident.

              Instead, tell yourself that you can have, will get, and are good enough to get what you want. Mindset is everything. Make sure yours is positive and dynamic.

              16. Take Yourself off Auto-Pilot

              Make deliberate decisions on what really matters to you.

              For instance, if you normally work 9 to 5 but find yourself spending hours getting to and from work, why not negotiate with your boss to mix your hours up a bit?

              You might also suggest a day or two working from home. Sell this to your boss by reminding them that the time and stress lost to commuting can be neatly transferred to productive work hours.

              17. Listen Carefully to What You Tell Yourself

              Next time you come up against a risk or a challenge, listen to what you tell yourself, and look for a way to improve your inner dialogue.

              If you normally find that your inner dialogue is negative, then break out of this by asking yourself questions such as:

              • What would make this easier?
              • Is there a different way of doing this?
              • Could research help?

              18. Laugh at Yourself

              Scared of looking silly? It’s no biggie, so don’t let it stop you.

              Whenever we try something new, there’s a fair chance that we’ll make fools of ourselves. But you’d be a bigger fool to let that stop you. Instead, laugh at your baby steps and watch your confidence soar as you begin to master your chosen activity.

              19. Listen to Your Doubts

              Sometimes your doubts are there to let you know what you need to prepare for, so you can use them to your benefit as you move forwards. Other times, they are just doubts.

              The trick is to quickly determine if your doubts have validity. If they do, use them to shape your decisions.

              To illustrate this, imagine that you’ve had an enticing job offer, but you doubt whether you’re capable of doing the job. Spend a little time analyzing your doubts to see whether they reflect reality, or whether they are just negative thoughts that are trying to hold you back.

              20. Recall a Time When You Did a Great Job

              Think of a time when it felt like a whole bank of switches in your head flicked to the on position, and you were firing on all cylinders. What were you doing, and what’s the reason it felt so great? Can you emulate that passion and drive that you had?

              21. Tear up Your Rule Book

              You may not know it, but you’ve almost certainly got a whole bunch of outdated rules that determine what you do and don’t do. These rules limit your thinking and your behavior.

              It’s time to change them. Tear up this subconscious rule book and toss it in the fire. Once you’ve done this, you’ll immediately notice how free you feel to make challenging and exciting decisions.

              22. Ask Yourself What You Have Gained When You Lose

              Do you get annoyed with yourself because you didn’t make the most of something or stepped back from an opportunity?

              Firstly, don’t beat yourself up because that’s just going to make you feel worse. Instead, be brutally honest and ask yourself what you gained from the situation and what you lost out on.

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              Based on this win/lose balance, what’s a different choice you can make next time?

              23. Don’t Let People Put You Down

              If there’s someone in your life who puts you down or makes you feel small, you owe it to yourself to let them know that you expect something different from now on. 

              Trust me, once you’ve told them, they’ll change, and you will, too. Inevitably, you’ll boost both your confidence and happiness by taking control of your life in this way.

              Learn how to get out of toxic relationships in this article.

              24. Reveal a Little Bit of the Real You

              Relationships can be difficult. They can also lose their zest and become stale. If this happens in your relationship, then it’s time to add some magic to the mix.

              Try revealing something interesting about yourself or your past that your partner doesn’t currently know when learning how to be confident. Perhaps you never mentioned to them that you used to play in a rock band—and you still have the recordings to prove it!

              By adding new things to your relationship, you’ll deepen the bond and keep the spark alive.

              25. Be Your Own Hero

              Recognize that you’re more than a match for any situation you might find yourself in—no matter how tough the going gets.

              We all love movies like Die Hard where ordinary people are driven to super-ordinary feats. But here’s the rub: you can be your own action hero.

              Whatever the situation, meet it head on and overcome it. Keep in mind the classic phrase: “Where there’s a will, there’s a way.”

              26. Don’t Give in to the Instant Pay-off

              If I was to offer you $100 now for a day’s work tomorrow or $110 for the same work, but I won’t pay you for a week, which would you choose? Well, I can’t read your mind, but I do know that studies using a similar question to this have found that most people choose the instant, smaller payment over the latter, bigger payment. It seems that we’re hardwired for instant gratification.

              However, if you want to be a success in life, always look at the bigger picture. In the example above, if you could have only waited seven more days, you would have been $10 richer!

              27. Instead of Yelling “I Deserve Better,” Say “I Can Be Better”

              Too often I hear people complaining about their personal circumstances but refusing to do anything about it. Don’t be like them.

              If things aren’t going your way, find solutions and implement them. Your boldness and decisiveness will boost your confidence and help you rapidly climb the ladder of success.

              28. Admit You’re Wrong

              It may not be easy, but you should always be prepared to hold your hands up and change your mind if things are going south. Not every idea you have will be a winning one. The trick is to know when things are clearly not working out.

              You can either attempt to get them back on track or kill them off completely (sometimes that’s the best way).

              29. Trust Your Instincts

              We all have our gut feelings and intuitions, but many people choose to ignore them and rely only on facts, facts, and more facts! While this may work for many scenarios, there will be other times when you’ll need to rely on your instincts.

              30. Imagine Your Confident Future Self

              Imagine you’re visited by a successful, confident, attractive, and vibrant version of you from the future, a version of you who’s everything you hope to be. What do they want to tell you?

              They might praise your efforts, but they may also criticize your lack of planning and weak goals.

              Luckily, if you listen closely to what they tell you, you’ll be able to rapidly shift gears in your life and become the you of the future!

              31. Ask for Help

              This is a common issue. We take on way too many responsibilities and end up either burning ourselves out or just doing a bad job!

              The secret is to put the vast majority of your energy and efforts into what you do well. Give the stuff you don’t do well to others who have a gift for it. Sometimes the most confident and effective thing to do is ask for help.

              32. Be Around People Who Make You Feel Like You

              Do this by spending more time with the people who support and encourage you and less time with those who undermine you.

              At work, don’t be ruined by negative, petty people. Instead, make sure you surround yourself with colleagues who make you laugh and feel good about yourself.

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              33. Participate in the World Around You

              Ask yourself this question: “What can I participate in that’s important to me?”

              Typically, this could be your church, a sports club, or even just a weekly get together with your best friend.

              34. Develop Skills to Work on Things That Matter to You

              What can you practice that would radically improve your chances of winning?

              If you want to climb the corporate ladder, for example, then develop the skills needed to do this. These might include: effective project management skills, powerful presentation abilities, and superb goal setting skills.

              Of course, don’t forget that emulating those who have already achieved your goal is one of the quickest and most reliable ways for you to achieve your aims, too.

              35. Act Until You Make It

              The body is a mirror for the mind, so shifting your body language into a confident state can have surprising results.

              This is all about acting. If you want to come across as tough, act tough. If you want to come across as successful, act successful. And if you want to come across as confident, act confident.

              Try doing these things, and you’ll be amazed by the results.

              36. Push Through When You Want to Give up

              Don’t get disheartened or demotivated when you get to 90% with something you’re working on. Push through, and you’ll see that the last 10% is where the magic happens.

              37. Stop Comparing Yourself to Others

              Keep comparing yourself to others? Stop it. If you want to learn how to be confident, don’t try to validate yourself through comparison—you’re just peachy as you are.

              Social media often makes this difficult. Try stepping away from your Facebook page for a few days and reconnect with the great things in your own life.

              You can get started with this guide.

              38. Speak up When You Can Make a Difference

              Speak up if there’s something you think could be improved or if you have an idea you think has legs.

              Have you noticed that quiet people at work rarely get the promotions? It’s not that they are incapable or lacking talent, but their abilities are usually overlooked as they don’t know how to engage with others or how to sell themselves.

              Step out of your comfort zone and be sure that you’re an active player. Speak up in meetings by suggesting ideas and offering constructive criticism.

              39. Stop Struggling and Start Accepting

              If there’s something you’ve been struggling to understand for a while, stop trying to understand it. Accept it just as it is, fully and wholly.

              Life offers endless mysteries. If you try to resolve them all you’ll drive yourself insane. Instead, let some mysteries remain, and keep your mind focused on your goals and dreams.

              40. It’s Okay to Be Shy

              There’s nothing wrong with being shy, and it doesn’t mean you’re not a confident person.

              If you suffer from shyness, you might think it’s a major weakness of yours. However, introverted people have the edge in many ways, such as: they’re first-rate listeners, they have excellent observational skills, and they’re easier to trust[4].

              41. Clean up Your Environment

              Your environment directly impacts your self-perception. So, if you’re surrounded by clutter, paperwork, and rubbish, put a morning aside to clean up your stuff and get organized.

              42. Write a List of Things You Would Love to Do

              Write yourself a list of the amazing things you’d love to do in your life, and make a start by simply looking into the first one or two things that leap out at you. This will help you get started as you learn how to be confident

              Even if you don’t currently have the means to live your dreams, you can, at the very least, make a start. The best way to do this is to write out the things you’d love to do. These may include cool stuff, such as travelling the world, learning a new language, or climbing a mountain.

              Once you’ve added the items to your list, don’t stop there. Begin researching and preparing ways to turn your dreams into realities.

              43. Make Your Self-Worth Independent From Others’ Validation

              Don’t make your happiness or self-worth dependent on being in a relationship or being validated by someone else.

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              While it’s difficult to admit it, we often find ourselves rating our self-esteem by the value other people put on us.

              For instance, you may have a super-positive boss who is always encouraging and supportive. They make you feel upbeat and confident at all times.

              However, imagine if they left and your new boss was the complete opposite. They constantly look for faults in your work and regularly criticize you. Would you still feel confident in those circumstances?

              If you’ve answered no, then you need to reappraise your self-worth, as it shouldn’t be dependent on the validation of others.

              44. Use Your Strengths

              We all have our weaknesses, but they only undermine your confidence if you let them.

              For instance, are you aware that Virgin’s founder Richard Branson suffers from dyslexia? He never let this hold him back or destroy his confidence. Today, he is one of the world’s most successful men, with a net worth of approximately $5 billion[5].

              45. Complete a To-Do List

              The longer you leave that big thing on your to-do list, the more it’ll drain you, and the bigger it’ll seem. Get it done and free yourself up.

              If you have a big goal, break it down into smaller tasks. For instance, instead of trying to write a whole chapter of your book in one go, how about just writing the opening paragraph?

              46. Treat Your Body Well

              When learning how to be confident, our body image does matter, because if you have a bad relationship with your body, you won’t feel confident in yourself.

              What’s one of the first things most of us do when we get up in the morning? We look in the mirror. If we don’t like what we see there, then our day starts off with negative self-talk. If, on the other hand, we look in the mirror and feel proud of our appearance, then we start the day off in an upbeat, positive way.

              If you’re unhappy with your body and looks, do something to improve them. Exercise, diet, and styling are common ways of improving your body image—and your confidence.

              47. Learn to Say No

              Don’t say yes to taking on a task simply because you don’t want to rock the boat. You can politely decline requests you can’t meet without needing to create excuses.

              While saying yes to everything that comes your way might feel like you’re being helpful and in demand, in the long run, you’ll burn yourself out.

              48. Learn From Confident People

              Look at the people you respect who seem confident. Don’t copy them, but identify what it is they do differently that conveys confidence and what you can learn from it.

              People-watching is not only fun, but it can be informative, too. Look closely at successful people you know, or those being interviewed on TV, and over time you’ll begin to notice common traits, beliefs, and behaviors that they exhibit.

              49. Follow Through on Your Plans

              Most people find it easy to write plans. The hard part, of course, is seeing them through. To stand out from the crowd, make sure that you know exactly how to complete your plans.

              If you need to, write down a step-by-step guide and begin following it. Not only will this drive you towards the completion of your plans—but experiencing the progress will also give you a continuous boost to your self-esteem.

              50. Shift Your Focus When You Doubt Yourself

              When you feel yourself focusing inwards and becoming paralyzed with doubt or fear, switch to focusing outwards at what you can engage and interact with.

              I remember one of my writing tutors telling me that when the words stop flowing, it’s time to take a break— preferably a walk in the park. It’s sound advice as it’s very easy to get caught up with our thoughts and emotions and be unable to make progress.

              51. Never Beat Yourself up for Failing

              Life is guaranteed to not always be a barrel of laughs. Instead, it’s much more like a roller coaster. There will be ups and downs, so ride them out.

              The art of living is to know how to handle whatever comes you way. The best way to achieve this is by developing an iron core that is unhindered by the topsy-turvy outside world.

              Final Thoughts

              Here I’ve given you 51 different ways to start building self-confidence Take action on the ways that you’re drawn to.

              It’s not enough to read about them. For them to work, you must adopt them into your daily life. Do this, and you’ll start to feel your confidence soar.

              More on How to Be Confident

              Featured photo credit: Matheus Ferrero via unsplash.com

              Reference

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