healthy morning habits to lose weight

Healthy morning habits that will help you to lose weight

September 13. 2021

Summer is almost over; a lot of people gained a couple of pounds on vacations. Naturally, we all want to get in shape, but it’s always better to take small steps if you don’t know where to start. No matter how overweight you are, small changes can help you on your weight loss journey. Bringing in some changes in your morning routine can get you great results without effort. Try adopting the following healthy morning habits to lose weight

Sleep well

Sleeping well is very important for weight loss. Adults need 7 to 9 hours of sleep. Researches show that the amount of time Americans spend in sleep in the past couple of decades has decreased drastically. However, in the past couple of decades, BMI (body mass index) has increased. Lack of sleep is also one of the factors that contribute to obesity. It would be effective for weight loss if you could go to bed on time and get up earlier. That way you won’t be in a hurry in the morning, you could do everything you planned before going to work, school or anywhere you need to go.

Weigh yourself regularly

The best part of the day to weigh yourself  is in the morning. Weighing yourself every morning can help you keep track of your progress. Some research shows how people who used to step on scale every day lost more weight than those who weighed themselves once a week.  When we have already been to the toilet and before we drink any water or have breakfast. The number we see on the scale then  is our exact weight. But, even this depends on things we did the day or night before. If we went to the gym and did some weight lifts, it can increase the number on the scale. Also, if we eat spicy and salty food or drink soda the next day, the number on the scale will be larger, which can be disappointing. But that weight we “gained” overnight is just water, retaining in our body because of salt. When it comes to weighing yourself, it’s important not to become obsessed, and it could be very stressful and lead to giving up. But if you do it with a healthy mindset, it could be encouraging to continue your weight loss journey.

Drink water on an empty stomach

Adopting this habit will bring you so many benefits. Drinking water can help you speed up your metabolism. It cleanses your bowels and enables you to remove toxins from your body. Most people experience headaches when dieting, and water can help prevent those headaches. Also, water can prevent kidney stones. Drinking water will help your skin glow up. You can always add just lemon juice or lemon mixed with honey into water, and it would be even better for your body if the water is warm.

Workout before breakfast

To workout before eating breakfast. Fitness trainers and nutrition coaches usually recommend working out in the morning as one of the most effective healthy morning habits to lose weight. If you do your exercise before eating in the morning, your body will use stored fat for energy, and this will help your weight loss. When you are working out after you eat, your body will find the source of power in the food you recently ate. But also, there is an opinion that by working out on an empty stomach, your body uses protein as fuel, which is an issue because this leaves our body with less protein. 

Eat a nutritious and healthy breakfast

For a long time, people thought that skipping breakfast would make them thinner. This fact is entirely incorrect. Eating a nutritious breakfast will help you out in taking fewer calories during the rest of the day. It’s more likely that you will burn calories from the food you take in the morning, later that day. If you have anything to ask about dieting or you have any doubts about what to eat or when to have breakfast, you can hire a nutrition coach who will make sure you take all the food you need in every meal. It would help if you were careful about the size of portions when making breakfast. Measuring your food and keeping track of calorie intake is crucial when you want to lose weight.   

Check out meal prep tips

Try finding out about meal prep. It could make your weight loss plan easier to follow. We live in a hectic society; everyone is in a hurry.  Sometimes, in the morning, you are not going to have time to prepare a healthy breakfast. When you know that you’re going to have a busy morning, find meal prep recipes, you can prepare breakfast before you go to bed. There are so many recipes for overnight oats. Oatmeal is an excellent choice for breakfast. Because it will make you feel full for a long time, you will eat fewer snacks if you are not hungry till lunch.

Drink coffee after breakfast

Drinking coffee before breakfast can harm your health. It can cause the release of hydrochloric acid inside your guts. Drinking coffee at the right time and in the right way has many benefits for weight loss because coffee is rich in nutrients such as magnesium, potassium, and antioxidants which improve the health of our guts. Also, caffeine can increase your BMR (basal metabolic rate) and decrease your appetite. How to drink coffee the right way? Easily; keep the calories in your coffee low. Don’t add too much sugar, milk, cream, or any other addition high in calories.   


If it’s possible to stop going to work by car or public transport, walking is great because it doesn’t take too much effort, but it helps you lose weight. Take the stairs instead of using the elevator.

Final thoughts

What if you already adopted all of these healthy morning habits to lose weight, but you think it’s not enough for achieving your goal weight? If you are tired of traditional dieting and want safe and better results, you can visit or contact our weight loss clinic. A team of professionals will devote themselves to helping you achieve your goals. 

Nurse Walton


Nurse Walton

Born and raised in Chicago, IL, Chanay received her Practical Nurse licensure and went to work in clinical specialties such as Home Health, Assisted Living, Long-Term Care and Dialysis Centers. Through this work, she realized the importance of diet, nutrition and weight loss among her patients. This led her to open A Better Weigh, Inc. Medical Weight Loss Center in 2009.

Leave a Reply

Your email address will not be published. Required fields are marked *