Want Ideal Weight? Do These 6 Tips in the Morning
For those of you who are in a weight loss program, pay attention to this carefully: what you do or do not do in the morning is the key to your program’s success.
Listen, what are their morning habits-those who successfully lose weight and now already have the ideal body weight.
1. Morning sunshine bath
Basking in the sun can help you lose weight, so according to research published in the journal PLoS ONE.
The scientists evaluated 54 volunteers who were asked to wear a monitor bracelet that could record their exposure to the morning sun for seven days. During that period, participants must write down their caloric intake in the diary.
From the results of the study, it was found that people who spend more time in the morning sun have lower BMIs than those who do not like the morning sun, regardless of their age, activity level, or what they eat.
Why? Because the morning sunlight helps organize your biological internal clock, which helps regulate your sleep schedule (essential to losing weight).
The morning sun also contains higher levels of blue light, thus giving the strongest effect on your circadian rhythms. You only need 20-30 minutes of exposure to the morning sun between the hours of eight to 10 am.
2. Get enough sleep
This tip is closely related to the previous tip. Sleeping longer will help you eat less and reduce the desire to snack.
Researchers at the University of Chicago and the University of Wisconsin examined sleep patterns of 10 overweight young adults who were at risk of obesity and who reportedly had less than six and a half hours of sleep each night.
For the first week of research, they are stuck with their old sleep schedule. In the second and third weeks, they can change the length of bedtime to eight and a half hours.
On average, they sleep can increase the sleep time of about 1.6 hours and decreased appetite by 14 percent and decrease the desire to snack by 62 percent.
Mindfulness is a key strategy for weight loss. Mindfulness is a state of mind that is calm and focused on the present, not worrying about what has not happened or bemoaned the past. Mindfulness can stabilize your emotions, reducing the potential stress that can encourage your appetite.
Researchers at the University of Utah evaluate 38 people aged 20 to 45 years. For two days, researchers observed their emotional state throughout the day to track their physical and cognitive passions before going to bed.
Those with a mindful mental state were less likely to experience mood swing. Begin your morning with meditation before breakfast. Meditation helps you relax and have a calm and focused mental attitude.
4. Leave your car
A study published in the journal BMJ shows that people walking, cycling, and boarding public transport have a BMI and a lower body fat percentage than those who depend on their cars to go to work.
The University College London team collected BMI data and body fat percentages of more than 7,000 people. The result, it was found that women who use methods other than cars have a BMI that is about 0.7 times lower than that of private cars.
5. High protein breakfast
Protein in the morning can help you lose weight. Scientists at Biofortis Clinical Research and the University of Missouri gave 35 women from ages 18-55 to three different breakfasts.
Some are given only a glass of water, fat and fiber, three grams of protein, and 30 to 39 grams of protein. It turns out that those who eat high protein breakfast feel less hungry and eat 175 fewer calories during lunch.
Protein takes a long time to digest and encourages your body to secrete the Peptide YY bowel hormone, which helps increase feelings of satiety.
Spend a few minutes each morning to make sure you eat enough snacks, suggests Keri Glassman, MS, RD, a nutritionist.
Many people underestimate how much fuel they need during the day and just equip themselves with an apple in a bag. Eating in the morning is the path to successful weight loss. Plus, reduce the desire for afternoon snack which usually costs more than the cost of breakfast.
A study in the journal Medicine & Science in Sports & Exercise found that women who exercised in the morning were less tempted by tasty food pictures.
The study involved 17 participants with a healthy weight and 18 participants were overweight. They were asked to walk fast for 45 minutes in the morning.
Regardless of those not interested in unhealthy food pictures, they also turn out to be more active throughout the day, no matter how big their weight is. The result they can burn more calories on the day they exercise.