We’ve all been there. We wake up in the morning full of motivation, ready to take on the day. But as the day goes on, we’re pushed off track, lured by treats in the office, giving in to fatigue and making excuses.
Motivation is difficult to maintain, and once you’ve lost it, it can be hard to get back on track. But there are several factors that go into your ability to stay motivated.
Lack of sleep, stress and poor food choices can make accomplishing your goals nearly impossible. By establishing a healthy morning routine, you’ll lay the foundation for a successful day. Armed with that foundation, losing weight is easier and your day is more enjoyable.
Here are seven healthy habits you can incorporate into your morning routine to help you lose weight more effectively:
1. Get enough sleep
Sleep is a powerful tool in your weight loss arsenal. Without enough of it, you’ll not only feel less motivated, but your performance will suffer (including at work and in the gym) and you’ll be more likely to give into temptations.
Most adults need about 7-10 hours of sleep per night. Figure out what time you need to be up in the morning and count back from there to see what time you should go to sleep. Stick to that bedtime and make it part of your regular routine.
2. Be mindful
When you wake up in the morning, what’s the first thing you do? If you’re struggling to drag yourself out of bed, you may need a new morning routine. Try setting aside 10-15 minutes as soon as you wake up to do something positive for your mind. This could be meditating, praying, doing yoga or just stretching. Doing these things in the morning will help ease your mind awake, get you ready for the day and set the tone for a positive day.
Finding time to exercise throughout the day can sometimes be a struggle. With work, appointments and chores, so many things can get in the way of your workouts. But by making them a part of your morning routine, you’ll always be able to fit it in.
Start by setting your gym clothes out the night before and getting your gym bag and sneakers ready to go. The easier you make it for yourself in the morning, the easier it will be for you to actually go.
4. Eat a protein-packed breakfast
When you’re trying to lose weight, it can be tempting to skip meals, especially breakfast. You’re saving calories, right? But skipping breakfast can actually have the opposite effect that you want. Eating breakfast in the morning is good for your metabolism and sets you on the right track for the whole day. And when your metabolism is working well, you’re losing more.
To stay full until lunch, make sure your breakfast has a good amount of protein. A banana alone isn’t going to cut it. Try pairing it with some peanut butter, or go for a plate of eggs and turkey bacon.
5. Pack your lunch and snacks for the day
Eating lunch out every day isn’t going to help you lose weight. Making your lunch at home will save tons on calories and unhealthy fats. Take leftovers from your dinner, a homemade salad or a simple turkey wrap. It doesn’t have to be fancy to be healthy.
To making your morning easy, try packing up your lunch the night before. That way, you can just grab it and go in the morning. Don’t forget to pack snacks too. You don’t want to be tempted by the vending machine or snack bar.
6. Let the light in
Natural light can actually help you wake up. When your alarm goes off, make sure you open the blinds to let the sunshine in. The natural rays will ease your mind awake. If you want even more light, try going for a walk outside or even taking your coffee on the porch or deck and drinking it there – weather permitting of course!
7. Drink water
Hydration is key in weight loss! Getting enough water flushes out your system and helps your body get rid of unnecessary waste. After eight hours of sleep, your body is ready to replenish its water supply. Make sure you drink a big glass of water before you even eat breakfast. If it’s cold water, it will also help you wake up.
How do you start your day? What helps you stay on track all day long? Let me know!