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I’ve often questioned why our parents and even our educational system believed that “early to bed, early to rise, makes a man healthy, wealthy, and wise,” and as I’ve become older, I’ve realized that this nursery rhyme makes perfect sense now. Establishing a routine and developing healthy habits are crucial steps in your weight loss journey.
Having said that, maintaining the best morning routine for weight loss is crucial because it helps to enhance metabolism, reduce stress, improve your appetite, and impact your overall fitness.
However, the main question lies in how to build these morning habits, which can help you lose weight.
Apart from sustaining a healthy diet, 6-7 hours of good night’s sleep, and strengthening the body-mind connection in the morning, involving practices that combine physical activity with meditation, mindful breathing, or even simple stretching can be considered as part of a morning weight loss routine.
I always wanted to live a healthy life, and after my own weight loss journey, I am on a mission to help others lose weight. But it is challenging to set the right goals and develop important habits to lose weight. How do you build those healthy habits? Here’s a simple technique I learned from James Clear, author of the book Atomic Habits.
His book has had a significant impact on many individuals throughout the world, and here’s how you can participate. He divides the process of building a habit into 4 simple steps: cue, craving, response, and reward. To help you grasp it better, I’m breaking down the habit-building process, which will serve as a guide in the long run.
Implementing James Clear’s Habit Building Theory for Morning Habits to Lose Weight
1. Cue: To prepare something that would initiate the habit
You may prep your healthy breakfast ingredients the night before, or place your workout clothes by your bed, and set an alarm for yourself. It will help you wake up feeling refreshed or get you excited about achieving your weight loss goals.
2. Craving (The Desire/Motivation): A desire for the change
Your desire for energy, progress, a healthy lifestyle, or reduced stress will serve as motivation to keep going. As you become more productive throughout the day, you will shift from craving junk food to desiring a healthier lifestyle, which will make you feel healthier and more confident about your body. The set and structured routine will always bring you calm, improving your focus in life.
3. Response (The Action): Where you perform your actual habit, making it as easy and frictionless as possible
To build morning habits that help you lose weight, start with small and easier tasks. Instead of stressing about whipping up a fancy healthy meal, just grab something quick like a pre-portioned Greek yogurt and berries. Forget about jumping into a killer hour-long workout right away; a simple 10-minute walk is perfectly fine to begin with. In this way, you wouldn’t feel pressured by putting in fewer efforts initially. Gradually increase the intensity of your workout based on your internal capacity and tweak your eating habits to fit how you’re feeling.
Upon waking up, you may indulge yourself in some stretching or light yoga, prepare and eat the pre-planned healthy breakfast, or even spend 5 minutes meditating and journaling. It’s all about taking baby steps.
4. Reward (The Satisfaction): This is the positive feeling you get immediately after performing the habit, reinforcing it.
That morning energy after a workout? The satisfaction of a good breakfast? Those are your instant wins. Plus, there’s the quiet pride of sticking to your plan and the peace of mind knowing you’re doing good for yourself. Track your progress, tell yourself, “Good job,” and treat yourself to little things like a quiet read or a warm cup of tea (with less or any replacement of sugar, of course). It’s all about making healthy habits feel good, right from the start of your day.
In addition to the atomic behaviours mentioned above, improve your eating habits. In a nutshell, I’ll tell you the best things to eat for breakfast in the morning.
Scientific evidence suggests that a nutritious morning meal can kickstart your metabolism, help control hunger, and even improve your focus throughout the day.
Best thing to eat in the morning to lose weight?
Focus on a balanced approach that incorporates key nutrients:
Protein Power:
Foods like eggs, Greek yogurt, cottage cheese, or a scoop of protein powder are excellent choices. They promote satiety, help preserve muscle mass (crucial during weight loss), and have a higher thermic effect, meaning your body burns more calories digesting them.
Fiber-Rich Goodness:
Incorporate oats, whole-grain toast, a variety of fruits, and even some vegetables. Fiber keeps you feeling full for longer, supports digestive health, and helps regulate blood sugar levels, preventing energy crashes.
Healthy Fats:
Don’t shy away from healthy fats found in avocado, nuts, and seeds. These contribute to satiety and aid in the absorption of fat-soluble vitamins.
Ready to Own Your Mornings?
So, there you have it! Building morning habits to lose weight isn’t some crazy uphill battle; it’s about stacking up those small, smart choices that add up. By using James Clear’s simple tricks making healthy stuff easy to spot, exciting, doable, and rewarding you can transform your mornings. From that first stretch in bed to a perfectly put-together morning breakfast for weight loss, every little step you take sets the stage for a healthier, more energetic you. Just go for consistency, cheer on every tiny win, and watch how powerful your mornings become. You’ve got this!
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