Wondering what the best morning habits for weight loss are? Here are 10 simple habits to lose weight naturally and help you achieve long-lasting results.

How we start our mornings can greatly influence the rest of our day. The more healthy habits you incorporate into your morning, the better you’ll feel, as they help improve your mood and reduce stress. A few key morning habits can make a huge difference if you’re on a weight loss journey. It took me a while to realize this, but I began to see real progress once I started adopting some of the best morning habits for weight loss.

In this blog post, I’ve shared 10 simple morning habits that can help you lose weight naturally and make the biggest impact on your journey. You don’t have to adopt all of them at once. Toward the end of the post, I’ve included an example of a morning routine that you can follow or use as a guide to create your own, based on the 10 best morning habits for weight loss I’ve highlighted.

Additionally, I’ve outlined 5 of the worst morning habits you need to let go of to lose weight. Once you commit to these positive changes and let go of the negative ones, I guarantee you’ll not only see better results in your weight loss journey but also start feeling better than ever.

This post is all about the best morning habits for weight loss.

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Morning Habits For Weight Loss

10 Simple Habits To Lose Weight Naturally

1. Hydrate First Thing

Drink at least 500ml of water before having your breakfast or coffee. Hydrating first thing in the morning kick-starts your metabolism, aids digestion, and helps flush out toxins from your body.

Not only does it set the tone for better digestion throughout the day, but it can also curb cravings for sugary foods and drinks, making you less likely to reach for pastries or other unhealthy snacks. Starting your day with water ensures you’re on the right track for both hydration and weight management.

2. Protein-Rich Breakfast

Having a protein-rich breakfast is crucial not only for weight loss but for overall health. A high-protein meal helps stabilize blood sugar levels, which reduces insulin spikes—insulin is responsible for fat storage and can lead to inflammation in the body, potentially causing health issues over time.

Including more protein in your morning routine is one of the best morning habits for weight loss because it curbs cravings, keeps you fuller for longer, and prevents unnecessary snacking between meals. Starting your day with a protein-packed breakfast can help reduce cravings for sweets later on, supporting your weight loss journey.

For more inspiration, check out my blog post on high-protein breakfast ideas.

3. Weigh Yourself First Thing In The Morning

Weigh yourself first thing in the morning, right after using the bathroom. While this habit won’t directly cause weight loss, it provides the most accurate measurement compared to weighing yourself later in the day, when fluctuations from food, water intake, and daily activities can affect the result.

Consistently tracking your weight at the same time each morning helps you monitor your progress more effectively and stay motivated on your weight loss journey.

4. Morning Workout

I’m not saying that working out in the morning is the only way to lose weight—I lost 20kg by exercising just before lunch. However, I recommend morning workouts as a great habit because many people struggle to find time later in the day due to work, fatigue, studies, or parenting responsibilities.

If your schedule makes it hard to fit in exercise, mornings might be your best option to ensure you get it done. The bonus of a morning workout is that if something unexpected comes up during the day, you’ve already ticked off your exercise.

Related Blog post:

• 30 Day Morning Workout Schedule
• 10 Minute Workouts For Busy Schedules

5. Soak In Some Sunlight

This simple morning habit helps lower cortisol, the stress hormone that can lead to fat storage, particularly around the abdomen. Reducing cortisol levels can significantly aid in both weight and fat loss. Think about how good you feel when the sun is shining; that mood boost is a sign of reduced stress.

Since managing stress is crucial for successful weight loss, stepping outside for some sunlight can be a powerful and easy way to support your goals.

6. Include Fibre In Your Breakfast

This one can be a challenge for many but it can significantly help regulate blood sugar levels, which is key for managing weight. High sugar spikes lead to increased insulin, a hormone that promotes fat storage. Adding fiber can be a challenge, but pairing it with a protein-rich breakfast makes it easier to stay full and avoid snacking later in the day.

Here are some simple ways to add fiber to your breakfast:

• Sautéed tomatoes on the side of scrambled eggs
• Add peppers, spinach, mushrooms, and tomatoes to your omelet
• Top your meal with berries, especially fiber-rich blueberries
• Mix cucumbers into soft cheese for a refreshing, fiber-boosted spread.

7. Deep Breathing Exercise

Cortisol, the stress hormone responsible for fat storage—particularly around the belly—tends to be higher in the morning. By practicing deep breathing, you can lower cortisol levels and regulate your nervous system, which reduces stress and supports fat loss. Managing stress is crucial to your weight loss journey, as stress can lead to overeating and hinder your progress.

Here’s how to do a 3-minute deep breathing exercise to start your day:

1. Find a quiet space – Sit or stand in a comfortable position with your back straight.
2. Close your eyes – Relax your body, letting go of any tension in your shoulders, face, and neck.
3. Inhale deeply – Breathe in slowly through your nose for a count of 4, allowing your abdomen to expand.
4. Hold the breath – Gently hold your breath for 4 seconds, focusing on the stillness.
5. Exhale slowly – Breathe out through your mouth for a count of 6, fully emptying your lungs.
6. Repeat – Continue this cycle for 3 minutes, staying present with each breath.

8. Get Enough Sleep

While not a specific morning habit, getting enough sleep is crucial for staying on track with your weight loss routine. Quality sleep helps you wake up refreshed and energized, making it easier to follow through with the morning habits for weight loss outlined in this post.

I highly recommend establishing a relaxing bedtime routine to help you unwind and prepare for restful sleep. Check out my night routine checklist for some simple tips to improve your sleep quality and set yourself up for success each morning.

9. Dry Brushing

Dry brushing might sound unusual since it’s often talked about for skin care, but it’s also a great morning habit for weight loss.

Dry brushing helps detoxify the body, supports digestion, and reduces bloating by removing excess water and toxins. All you need is a dry brush—follow this dry brushing tutorial and add this to your morning routine for an extra boost to your weight loss journey.

10. Take A Cold Shower

Taking a cold shower in the morning may seem daunting, but it can be a powerful addition to your weight loss routine. Cold showers can help boost metabolism, increase alertness, and reduce inflammation—all of which support your weight loss goals.

When exposed to cold water, your body works harder to maintain its core temperature, which can increase calorie burning. This process can help boost your metabolism and can contribute to weight loss over time.

Here’s how to incorporate a cold shower into your morning routine:

1. Start Warm: Begin your shower with warm water to relax your muscles and cleanse your body comfortably.
2. Gradually Decrease Temperature: Slowly turn the water temperature down to cold. This helps your body adjust and makes the transition more manageable.
3. Focus on Breathing: As the water cools, focus on your breathing to help calm your body and mind. Deep breaths can help you handle the cold more effectively.
4. Stay Under Cold Water: Aim to stay under the cold water for at least 30 seconds to 1 minute. You can start of with 10 seconds and then eventually increase with every shower.

Weight Loss Blog Posts You May Find Helpful:

• Weight Loss Mistakes Affecting Your Results
• 8 Weight Loss Myths Debunked
• 10 Sustainable Weight Loss Habits For Lasting Results

Habits To Break To Lose Weight

Here are 4 of the most common habits that affect weight loss! These are habits you want to get rid of if you want to achieve the best weight loss results.

1. Coffee First Thing In The Morning

Many people have a habit of drinking coffee on an empty stomach, sometimes waiting an hour or more before having breakfast, or even sipping it just minutes before eating. However, it’s important to avoid having caffeinated drinks before breakfast.

Consuming coffee on an empty stomach can increase acid production and cause digestive discomfort, which may lead to the overproduction of cortisol, the stress hormone. Elevated cortisol levels can hinder weight loss by promoting fat storage, especially around the abdomen.

To support your weight loss efforts and ensure better digestion, it’s best to have a balanced meal before drinking coffee. Eating first helps stabilize blood sugar levels and reduces the risk of unwanted side effects from caffeine, allowing you to better manage hunger and cravings throughout the day.

Make sure your stomach is satisfied with a nutritious breakfast before enjoying your coffee for a more balanced and effective approach to weight loss.

2. Going On Your Phone First Thing In The Morning

Reaching for your phone as soon as you wake up can significantly increase stress levels. According to Lee Chambers, a psychologist and well-being specialist, immediately going on your phone to check emails, social media, or news updates can increase stress and anxiety. This is because the constant stream of information can overwhelm your mind and set a stressful tone for the day.

As we now know, high stress means high cortisol, and this results in increased fat storage!

3. Sleeping Late/Not Getting Enough Sleep

I know this can be challenging, especially for parents, but getting enough sleep—7 to 9 hours a night—is crucial for weight loss. Not sleeping enough can impact your results in several ways: it can increase cravings for unhealthy foods, slow down your metabolism which leads to more fat storage, and lower your energy levels, making it harder to stay motivated to exercise and eat well.

Prioritizing good sleep can help you manage hunger, boost your metabolism, and keep your energy up, all of which are important for achieving your weight loss goals.

Check out my night routine checklist to help you unwind and relax and improve your overall sleep quality!

4. Sugary Breakfast

Starting your day with a sugary breakfast can undermine your weight loss efforts. Common sugary breakfast foods can cause rapid spikes in blood sugar levels, which leads to increased insulin production and can contribute to weight gain. Here are some typical sugary breakfast options to be cautious of:

• Sugary cereals: Often high in added sugars and low in nutrients. Try my homemade nutty granola recipe and you can adjust the amount of maple syrup you put in there (or completely remove it) for a complete sugar-free homemade cereal!
• Pastries and croissants: These are loaded with sugar and refined carbs.
• Donuts: High in sugar and unhealthy fats.
• Pancakes or waffles with syrup: The syrup adds a lot of extra sugar. Try my homemade lemon cottage cheese pancakes (you can top it up with nut butter and remove the maple syrup). These pancakes are high in protein compared to normal/store-bought pancakes that people mainly have for breakfast.
• Muffins: Even those that seem healthy can be packed with sugar.
• Flavored yogurts: Many are sweetened with added sugars. Stick to full-fat plain Greek yogurt (high in protein and perfect to stabilise blood sugar levels).
• Sweetened oatmeal: Instant oatmeal packets often contain added sugar. If you want to have oats then stick to organic jumbo or steel-cut oats.

Best Morning Routine For Weight Loss

Here’s a sample morning routine to support your weight loss journey. You can follow this routine or you can use it to inspire your own!

1. Wake Up Early: Get up 30 minutes to 1 hour before you need to leave for work or start your day to ensure you have enough time for your morning routine.
2. Avoid Your Phone: Refrain from checking your phone for the first 30 minutes to 1 hour after waking up to reduce stress and distractions.
3. Get Sunlight: Open your curtains or go outside to soak up some sunlight, or, if it’s cloudy, let in natural light. This helps regulate your body’s internal clock and boosts mood.
4. Dry Brush: Perform a dry brushing routine to stimulate circulation and support detoxification.
5. Hydrate: Drink at least 500ml of water before breakfast, sipping slowly. Hydration aids digestion and helps curb cravings.
6. Enjoy a High-Protein Breakfast: Prepare a high-protein breakfast to stabilize blood sugar levels and keep you full longer.
7. Have Your Coffee or Tea: Enjoy your coffee or tea after breakfast to avoid interfering with digestion.
8. Practice Gratitude or Deep Breathing: Spend 3-5 minutes on gratitude journaling or deep breathing exercises to set a positive tone for the day.
9. Short Workout: If your schedule is tight and you can’t exercise later, fit in a 10-15 minute workout to boost energy and metabolism.

This post was all about the best morning habits for weight loss!

I hope you found this helpful!

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Lots of love, Mariam x 

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