You’re hitting the gym regularly, eating nutrient dense meals and drinking enough water to sink a small ship.But, frustratingly, you’re still a little ways off your goals. Don’t fret and throw in the towel altogether—there are some simple morning habits that could be sabotaging your efforts.
Keep scrolling for our seven best morning tips to light a fire under your fat burning efforts.
1. Choose protein
Researchers can’t quite agree about whether breakfast is essential for fat loss, but a healthy dose of protein in the morning does look like it could help you shed some pounds.
In a Louisiana State University study, participants who ate two eggs for breakfast every day for two months lost 65% more weight than participants who ate a bagel for breakfast, even though the bagel and the eggs were equal in calories.
Why? Eggs boost PYY, a potent satiety hormone, while reducing levels of the hunger hormone ghrelin. Eggs-cellent.
2. Enjoy the sunshine
It’s time to set your alarm a little earlier and become a morning person.
That’s according to researchers at Northwestern University, who found that 45 minutes of sunlight between 6 – 9am lowers body fat and appetite – plus gives you a vital boost of Vitamin D.
Don’t fancy hanging out in the freezing cold? Don’t fret – the most beneficial morning light is actually strong indoor light. Phew.
3. Get your sweat on first thing
Kill two birds with one stone by exercising early in the morning. You’ll not only reap the benefits of early morning sunlight, studies have found that you’ll sleep better, too.
An Appalachian State University study found that participants who exercised early got 85% more light sleep and 75% more deep sleep. Translation? Getting your sweat on in the AM means better quality sleep.
4. Do the first tea round at work
It might not seem like much, but small acts of being active at work can have a serious impact on your waistline.
Whether that’s taking the stairs instead of the lift (apologies to you tenth-floor-workers), standing whilst you’re on the phone, organising a “walking meeting,” using a mini-stepper under your desk or even fidgeting at your desk, every little counts.
In fact, a Mayo Clinic study found that fidgeters burn an extra 300 calories in comparison to those who remain sedentary.
5. Take note
Writing down your goals and sharing them with friends can boost your chances of succeeding.
That’s according to a Dominican University study that showed that people who merely thought about their goals and how to reach them succeeded less than 50% of the time, while people who wrote goals down (and enlisted friends to help) succeeded almost 75% of the time.
6. Shake up your commute
According to a study published in the journal BMJ, people who walk, cycle and take public transportation have lower BMIs and body-fat percentages than those who drive their cars to get to work.
Researchers at University College London looked at the BMIs and body-fat percentages of more than 7,000 people and found that the women who used a method other than a car had a BMI of around 0.7 less than the others.
This resulted in a 5.5-pound difference on the scale.
7. Get some #fitspo from your phone
Find inspiration and fitness motivation from your phone via Instagram, Twitter, Facebook or Pinterest.
According to a recent study by Tulane University School of Public Health and Tropical Medicine, using apps may encourage you to think about exercising and eating well, thereby helping you lose more weight.
So it turns out your morning habit of logging onto Instagram could be doing your BMI a favour.
One last thing… you should try this 2-minute “after-dinner ritual” that
burns up to 2 pounds of belly fat per day…
“All
this by a 2-minute “after-dinner ritual?” I asked.
I
met an old friend for lunch last month and I was super impressed with how good
she looked.
She
said, “It’s not so much about the “after-dinner ritual”, but more about how it
gives you a regenerative form of deep sleep that is responsible for everything
we need to dramatically increase our fat burning metabolism and improve our
health and appearance.”
Even
though I was skeptical, I’ve been struggling with my weight over the last few
years, so I gave it a shot and watched the same video she did.
Well,
it’s only a couple weeks later and you know what they say about how “you can’t
transform your body overnight”…
They’re
right – it actually took me 16 days to lose 22 pounds.
Now
it’s my girlfriends asking ME what I’M doing differently 💅
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