Boost Your Weight Loss Journey: 5 Morning Habits to Adopt, According To Doctors

News18

05-05-2025

Last Updated:
If you add lemon, berries, or mint to water, it will be more beneficial for your metabolism.
Many people aren't aware that morning routines play a crucial role in a person's weight loss journey. If your weight loss seems to have plateaued, even with a healthy diet and exercise, then you must make some changes to your routine. It turns out that the first few hours after waking up have the power to either discreetly undermine your efforts or set the tone for growth.
The secret is to develop a few long-lasting habits that put balance, metabolism, and mood first, says Shobha, Head of Nutrition at Cloudnine Group of Hospitals in Bangalore. In an interview with the Indian Express, she revealed, 'The goal isn't perfection—it's small, daily rituals that help the body reset naturally."
Here are some remarkable morning habits to help you on your weight loss journey.
Start Your Day With Water
Reach for water first, then tea or coffee. Hydration is crucial for accelerating digestion and eliminating toxins that have been there all night. For added appeal and metabolism assistance, Shobha suggests adding lemon, berries, or mint to your drinks.
Spend five to ten minutes planning your daily meal plan, either physically or mentally, while you're drinking. According to her, 'making a plan helps you make better food choices and avoids impulsive snacking."
Do Pranayama Or Deep Breathing
Start slowly before launching into a workout. To control cortisol, the stress hormone that is frequently connected to recalcitrant belly fat, doctors suggest doing pranayama or deep breathing exercises for a few minutes.
Simple yoga poses or stretches can increase flexibility and circulation. 'It helps your body move more efficiently throughout the day, which lowers the chance of injury and increases the effectiveness of your workouts," Shobha explained.
Go For A Quick Walk Or Do Aerobic Exercise
A surprisingly easy trick for hectic mornings is to take a 20-minute stroll before breakfast. Moving during a fast increases insulin sensitivity and releases stored fat.
Shobha clarified, 'It's not about burning hundreds of calories. It involves guiding your metabolism in the proper direction and making efficient use of your natural energy window. You can even combine this with sunlight exposure—grab your bottle of lemon water and head outdoors."
Have A Low-Sugar, High-Protein Breakfast
Forget fruit juices or cereals that are high in sugar. They can cause your blood sugar to jump and then plummet quickly, making you feel more hungry by mid-morning.
Choose breakfasts that combine protein, fiber, and healthy fats instead; for example, Greek yogurt with seeds and berries or eggs with avocado and whole-grain bread.
'Protein keeps you fuller for longer and requires more energy to digest," according to Shobha. Additionally, it aids with muscle maintenance, which is essential when trying to shed fat rather than just weight.
After Rating, Remain Upright
Lastly, after breakfast, avoid the temptation to slouch on the couch. To aid in digestion and lessen bloating in the abdomen, the doctor suggests staying upright or going for a leisurely stroll for ten to fifteen minutes.
It's simple to assume that rigorous exercise or strict diets are the only ways to lose weight. However, experts concur that maintaining changes to your routine frequently yields the greatest benefits. 'What reshapes your health over time is consistency over intensity," Shobha mentioned.
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