Having trouble shedding unwanted pounds? How you start your day – specifically what you do before noon – has the biggest effect on your weight loss or gain.
Here are 4 things you may be doing that are sabotaging your weight loss goals. We’ll show you what to do instead in the morning to jump start your weight loss results each day.
Mistake #1 – Not eating a breakfast high in protein
A lot of people don’t have time to make a healthy breakfast. So they either skip breakfast, or maybe grab a muffin, or smoothie, or boxed cereal.
If you don’t eat breakfast you deprive your body of key nutrients it needs to give you energy. Plus, you are going to be really hungry by the time lunch rolls around, which can cause you to overeat.
If you choose an unhealthy/easy option, you have probably started your day with sugar (breakfast foods contain a lot of hidden sugar). This can cause a sugar fueled roller coaster that can affect you the rest of the day, increasing sugar cravings.
Solution – Eat a breakfast high in protein, low in sugar.
Of people who’ve lost 30 pounds or more, 80% kept the weight off by eating a high-protein breakfast every day, according to a study done by The National Weight Control Registry.
That’s why PTF offers healthy breakfasts high in protein. And they’re ready in under 3 minutes! Eat your meal at home or heat it up at work.
Mistake #2 – Drinking coffee drinks
A morning ritual for many of us includes a stop at the coffee shop for a coffee drink and caffeine fix. But those coffee drinks can have a lot of calories! One solution is to drink black coffee. But there’s an even more effective choice for weight loss – Green Tea.
Solution –Drink Green Tea
Tea and weight loss are a natural pair. Green tea contains compounds called catechins, belly-fat crusaders that can rev up your metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity.
Try replacing a couple of cups of coffee with a couple of cups of green tea.
Mistake #3 – Not working out in the morning
Some people like to work out in the evening. Some people like to work out in the morning. That choice may depend on your work schedule. But is there a difference if you’re trying to lose weight? Yes.
A study by researchers from the Roehampton University found that “morning people”—those who got out of bed at 6:58 am—were generally healthier, thinner and happier than the night owls who start their day at 8:54 am.
Solution – Do a quick morning workout or walk
Jump start your weight loss by waking up a little earlier and exercising. Work out fairly soon after waking up, or on an empty stomach. Hit the gym or go for a walk or run on an empty stomach to burn fat.
Your body is already in a calorie deficit, and this will ignite your body’s fat-burning ability. Glycogen levels are depleted during sleep, so your body will utilize body fat as an energy source.
#4 – Not drinking water as soon as you wake up
Did you know that drinking water first thing in the morning has many health benefits?
For many of us, we go straight for the coffee. But drinking a glass of water first thing is a better choice. Your body is craving water when you wake up in the morning. As soon as you get up, grab a glass of water and your health will be more than rejuvenated in more ways than you can imagine.
As you drink water in the morning on an empty stomach and you released all the toxins and hence improved your digestive systems. You will feel less hungry and all your cravings for that day will be reduced. This can help prevent overeating.
Set yourself up for success with the Personal Trainer Food program
We’ll help you start and end your day with delicious food designed to help you burn fat and lose weight. We understand weight loss and we’ve designed a program to help you maximize your weight loss results, and keep the weight off for good.
About the Writer: Holly Buchanan is a writer, consultant and trainer focusing on women’s wellness. She’s proud to be on the Personal Trainer Food team.