6 Simple & Powerful Daily Morning Habits To Boost Fat-loss
If you want to lose weight, what you do throughout the whole day matters, however, it is crucially important to start your morning the right way, to have the motivation for the day ahead! In this article, I share with you 6 powerful daily morning habits that help to boost fat-loss.
Without a good routine, the mornings (and days) can be a mess.
Trying to lose weight can be really hard. Without the right mindset, one can easily become discouraged, and even depressed.
There are many puzzles to make the weight-loss work, but from my own experience, it is incredibly important to start the right way straight from the morning.
Implementing a few daily morning habits can get you on the right path to lose the weight and keep it off!
Remember, the right mindset together with the good attitude go hand-in-hand here. You will have to push yourself to get out of your comfort zone. As you might already know very well, the change is not easy. Your brain loves comfort and prefers doing what has always done. In order to achieve a different result, you must train your brain to new habits. Luckily, there is some good news – You Can Do It!
Get my FREE blueprint – 15 Simple Wellness Tips for Healthy and Happy Life!
6 powerful daily morning habits to boost fat-loss.
1. Get up using the 5 seconds rule
I hear you: Just 5 more minutes! We have all been there. The alarm clock is on, and all you want is those 5 more minutes. You snooze the alarm. I got it. I have been there. And then, one day, whilst watching the Impact Theory, I came across The 5 Seconds Rule and that’s when not only my mornings but my whole life improved dramatically. The 5 Second Rule is a concept and a book written by Mel Robbins, where she explains the power of the “push moment” using science habits. The ‘5 seconds rule’ is simple, but, there is a catch: you have to do it! And in order to do it, you have to force yourself. Yes, you have to do, what’s uncomfortable, like to get up from the bed within 5 seconds after the alarm starts. You have to deliberately put en effort the change your habit of waking up (and gosh I truly understand how hard it can get, your bed is warm and comfortable and cosy), but in order to achieve things like never before, you have to get uncomfortable!
This is the #1 habit you have to adopt, and from here, your life will just get better.
Mel’s TEDtalk has over 24 million views, and it is for a great reason. Listen to the “Use this to control your brain” and “How to stop screwing yourself over” by Mel Robbins.
Click here for the ‘5 Seconds Rule’ full audiobook.
When you develop a habit to get up from your bed in 5 seconds, you will feel more confident, you will break the habit of procrastination and self-doubt.
The secret isn’t knowing what to do—it’s knowing how to make yourself do it.
It is simple.
Just DECIDE.
2. Drink water to promote weight-loss
Drinking a glass of water the first thing in the morning is a great way to boost your metabolism. There are many studies that show drinking water can improve weight loss.
The morning glass of water rehydrates your body after a night sleep. You can get fancy, and add a slice of lemon (preferably organic or unwaxed, as you do not want to consume the toxins that might be in the lemon skin), a half a teaspoon of a good quality sea salt or pink Himalayan salt, and 3-4 teaspoons of organic raw apple cider vinegar. This lemon water elixir will not only boost your metabolism and weight loss but also help your body to flush out the toxins accumulated overnight.
Feel free to experiment with the flavour, and add a pinch of turmeric or cinnamon, perhaps a bit of honey. You can also infuse your water with sliced fruit, or add a slice of a cucumber and some herbs like mint and basil if you like.
The water should be room temperature, to don’t cause digestive stress for the best benefits.
Drink up!
3. Breathing for weight-loss
Close your eyes, take a slow deep breath in, feel your ribs expanding, and slowly breathe out. And again. Focus on feeling your heartbeat, focus on the present moment. Reach your hands up to the sky when you breathe in, and lower your hands into the prayer when you breathe out. Feel the energy. Repeat at least 3 times or as many as you are comfortable with. Invite the oxygen into your body. Taking a few deep breaths first thing in the morning, before you get into your daily merry-go-round of things and activities that have to be done, will help you to set your mind right.
Deep breathing increases the supply of oxygen in your body, and this oxygen helps to burn the extra fat. It also greatly improves circulation and tones the abdominal muscles.
Read more about the breathing exercises that boost weight-loss.
4. Visualise and set an intention
When you have a goal in your mind, you should visualise it daily. You can practice the visualisation either in the morning or before you go to bed. I like to visualise my best self in the morning, right after I take a few deep breaths – that’s the time when I feel deeply connected with my body and mind.
With your eyes closed, visualise yourself taking the specific action towards the goal you want to achieve. Visualise the goal itself and the action that will take you there. If your goal is to fit those two sizes smaller dress, or jeans, see yourself when the goal is accomplished. See yourself taking the action you have to take to achieve the goal. The next step is to nourish the thoughts with emotion. How do you feel when the dress fits? How do you feel seeing yourself in the mirror in that lovely dress? What colour is the dress? Visualise yourself at a particular event, feeling enchanting in that amazing dress. Feel the joy of your accomplishment!
Set an intention to be better than yesterday, to drink more water, to binge-eat less, to walk a mile longer than yesterday, to go to bed a half an hour earlier… It’s the small steps that count.
You must acknowledge small things in your life that will keep your mind in a positive frame.
5. Move your body
Move your body daily – mornings are an excellent choice to squeeze some exercise into your day. Not only will the morning movement boost your metabolism, but it will also help you to start the day with more energy, focus and positivity.
Engaging in physical activity is what we were born to do. Set a non-negotiable limit of your daily movement. Whether that’s a 15 minutes walk, 10 minutes yoga, stretching, running, squatting, push-ups – whatever your natural movement is, just do it. Do not let your brain to talk you out of it. Your brain likes comfort and loves to do repeatedly what has always done. Change it with purpose in your mind. When you commit to doing your daily task of a minimum movement, you will be happy you did, and proud to hold yourself accountable. Your self-awareness and self-love will grow, together with your self-esteem. And from that point, you will keep doing more.
Exercise is an excellent habit that not only boosts your metabolism and helps you lose weight, but it also helps your brain to function better. Win-win!
If you are into yoga, I invite you to explore the Boho Beautiful workouts. You can find many of their yoga workouts on youtube as well. I absolutely love this channel, as it offers a variety of yin-yoga, pilates, yoga for beginners, relaxing classes, as well as guided meditations, and much more! And the best part that truly works for me is the length variety of the workouts. Whether you have 10 minutes to sculpt your entire body, or you want to work on your flexibility and have 30 minutes of your time to dedicate, or desire a one-hour full-body yoga class, Boho Beautiful has it all!
6. Eat breakfast & Practice restricted eating
Eat breakfast – but only when you are truly hungry!
There are too many experts out there telling you that breakfast is the most important meal of the day. And I say it might be, but not to be eaten necessarily in the morning, but rather when you feel truly hungry. This might mean that your first meal will be at noon! And please note, that’s ok. When you eat only when you feel genuinely hungry, you give your body the time to digest everything that is in the stomach, and that’s a fantastic recipe for an ongoing weight-loss and keeping that weight off!
Practice restricted eating – Intermittent fasting
Including the time-restricted eating / intermittent fasting is probably the most effective ways that will help you to lose the weight fast and keep it off too.
Intermittent fasting has many health benefits, some of which are listed below:
- helps to reduce body weight without following the fad calorie-restricting diets
- helps the body to clear the waste from cells more efficiently
- improves sleep
- reduces inflammation
- lowers cholesterol
- improves digestion
- balances the blood sugar
- promotes resistance to ageing
- normalizes the hunger hormone – ghrelin
If you are a newbie in the time-restricted way of eating, the easiest method to start with is to simply limit the hours of the day when you eat. For example, eat between 7am – 3pm, or 10am – 6pm. Or you can simply start with the 12 – 12 method. You eat your last meal at 7 pm, and your first meal at 7 am. With the time, you can expand the not-eating window to 14, 16 or 18 hours. Another method of intermittent fasting involves eating as usual 5 days a week, and 2 days eating meals of 500-600 calories. For the bravest, you can do one 24 hours fast once a week. Make sure you stop eating at least 3 hours before bed!
*** We will dig deeper into intermittent fasting for women in upcoming posts. Stay tuned! ***
These were the 6 simple daily morning habits that when applied, will help you to lose weight.
Please, understand that change must start with you.
When you decide you are all in, nothing can stop you!
Weight-loss is a personal goal.
Focus on making a little progress every day. You don’t have to strive for perfection.
Take action towards better you, and make these morning habits a DAILY COMMITMENT to yourself.
See your most confident self.
You can do it.
What are your powerful habits to help you boost the weight-loss? Leave a comment below!
Keep Shining!
RELATED ARTICLES:
13 Simple Ways To Start Eating Healthy Today
5 Self-improvement Ideas That Will Change Your Life
Food Is Information For Your Cells
9 Everyday Habits To Heal Your Gut Naturally
I invite you to join the like-minded community, and receive the tips on healthy clean living, weight-loss, yoga, foods for mood, chemical-free lifestyle, sustainability, eco-product and more!
0 Comments