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Propello Life blog A Simple Morning Ritual For Weight Loss

A Simple Morning Ritual For Weight Loss

Unlock the Power of an AM Routine for Weight Loss

Starting your day with morning rituals can have a powerful impact on your life both physically and mentally. From deep breathing, to expressing gratitude, to positive self affirmations, to physical routines to better your health - these routines start your day off in the right direction and set you up for success all day long. Do this consistently for months and years, and the impact can be profound! Just like your 401k plan, your daily routines and habits are making consistent deposits into the long term quality of your life - both physically and mentally.

This goes for achieving weight loss goals. By making small changes to your morning routine, you can create healthy habits to help you lose weight. Whether it’s something as simple as taking your morning vitamins or more complex like exercising before breakfast, morning rituals are essential components of a healthy lifestyle that can help you lose excess weight and achieve the body you desire.

In this blog post, we’ll explore the benefits of a simple morning ritual for weight loss, how to incorporate them into your routine, and what to avoid if you want to see real results!

The Benefits of Morning Rituals in Weight Loss

When done right, morning rituals can be highly effective at kickstarting your metabolism, promote weight loss, and helping with overall fat loss goals. For example, staying hydrated first thing in the morning helps replenish lost electrolytes from overnight fasts while also providing an extra boost of energy that will keep you going throughout the day! I personally start my day with 12 oz of ice cold water and a scoop of super food greens powder (check out the product I use here). This supercharges my entire body and mind to get the most out of every day - try it and see your productivity shoot through the roof!

Additionally, by setting aside just a few minutes each morning to focus on self-care practices such as exercise, yoga or meditation you can help reduce your stress levels which is key when trying to lose weight since excess stress hormones can lead to increased hunger cravings and unhealthy eating habits over time!

  1. Track Your Progress

In order to accurately track your progress, it’s important to check your weight regularly – ideally every morning when possible – using a reliable digital scale is one option. But make sure that is calibrated properly and provides accurate readings each time. It is important to note that your weight loss will not be a strait line down. There will be fluctuations from day to day. These fluctuations can be from water retention, to a female's monthly cycle, to inflammation. Other options for tracking your weight loss journey is progress photos, tape measurements around various body parts (i.e. waist, upper arms, chest, thigh, etc...), and simply how you are fitting into your cloths.

The point to make is that tracking your weight daily allows you to create a ritual around tracking your weight, and listening to how your body feels. Additionally, studies show people that track their weight and health tend to weigh less. By tracking your weight and listening to how your body feels, you will start to learn how the meals and actions from the previous day impact your weight and health. Does that high gluten meal increase your water retention? Do you weigh more or less during various parts of your menstrual cycle? And the most important insight from tracking daily is to see trends over time. This will give you valuable insight into how well you’re doing with respect to fat loss so that any necessary adjustments can be made quickly rather than having to wait months before making changes.

Propello Life blog step off the scale and start tracking your progress

  1. Hydrating To Kickstart Metabolism

Water is vital for proper body functioning, and drinking water first thing in the morning is one of the simplest things you can do to help stimulate metabolism, boost the immune system, flush waste and toxins from the liver, and rehydrate your body. Being dehydrated has been shown to lower your metabolism by up to 3% - meaning you burn less calories every day if you are chronically dehydrated like many Americans. Additionally, dehydration is often confused with the hunger hormone feeling, so staying hydrated can help you lose weight by lessening food cravings and food intake.

It’s recommended that adults drink around 8 glasses per day, so why not get moving in the right direction first thing. Try drinking at least one glass of water as soon as you get out of bed – not only will this help kickstart your metabolism but it will also provide an extra boost of energy needed for tackling any tasks ahead throughout the day!

Don't like the taste of plain old water? Try some hydrating amino acids to flavor your water without added sugar.

Propello Life blog benefits of vegan amino acids for weight loss and healthy weight management

  1. Getting Morning Sunlight Exposure

So much of our lives are spent indoors under manmade lighting, and we sometimes forget the positive healing properties of nature, fresh air, and sunlight. Sun studies suggest getting sunlight exposure helps our bodies produce Vitamin D which has been linked with lowered risks of obesity and jump starts the hormonal process of producing melatonin. It is as simple as a 15 minute walk outside each morning, or stepping outside and breathing while looking at the sunrise. You will be pleasantly surprised by how good this morning ritual makes you feel!

Not only does getting natural vitamin D provide physical benefits but there are several mental health benefits associated with outdoor exposure too such as improved mood regulation & better concentration levels so don't forget about this aspect either when creating successful morning habits!

  1. Exercising Before Breakfast

Exercising before breakfast not only helps jumpstart your metabolism but it also provides an added psychological benefit since early morning exercise tend to leave people feeling accomplished and energized all day long! Additionally, our testosterone and cortisol levels are highest in the morning and we are in a fasted state. Exercising first thing, on an empty stomach, has been shown by some studies to aid in losing weight by burning body fat as fuel for the workout. This research is still developing, so check with your doctor or trusted health care provider, and always listen to your body.

David J. Linden, Ph.D. of John Hopkins Medicine finds that, exercise has a dramatic antidepressive effect, and that it blunts the brain’s response to physical and emotional stress. What's more, Dr. Linden says the part of the brain associated with memory and learning has been found to increase in volume in the brains of regular exercisers.

Other mental benefits of regular exercise include:
  • Improved working memory and focus

  • Better task-switching ability

  • Elevated mood

Working out also has the added benefits of increasing endorphins, human growth hormone, and testosterone. If you’re short on time or just don’t feel like hitting the gym every morning then try starting off with some light stretching or yoga instead – even 10 minutes of practice can make all the difference when it comes to aiding fat loss efforts!

Exercise Routines to Burn more Calories, Lose weight, and build lean muscle
  • Strength training: either weights or body weight exercises

  • Cardio: one hour cardio session - walking or light jog

  • Yoga or Pilates

  • Fitness Class

  • Bike ride

  1. Eating High Protein & Fiber-Rich Breakfast

Your workout is done and now it's time to eat arguably the most crucial meal of the day. The key for your high protein breakfast and post workout meal is to prioritize protein. This is because protein helps promote fullness after meals while simultaneously aiding muscle growth. Aim for 30 grams, or more, in your protein rich breakfast to turn on muscle protein synthesis and to make sure you achieve your grams per day goals.

American style breakfasts tend to be carb and fat heavy. This may taste amazing, but it does not help with weight loss efforts and can lead to excess weight. Carbs are great for quick energy, but are not filling and can lead to excess calorie intake and weight gain; especially if you are consuming the sugary, sweet breakfast treats like muffins, donuts, and pastries.

On the other hand, a protein rich breakfast is filling and sets you up for success the rest of the day. Lean meat is one of your most dense protein foods, but not everyone wants meat in the morning or after a workout. Here are some delicious go to high protein breakfast ideas.

High Protein breakfast Ideas

Propello life 4 benefits of a high protein diet in your daily lifestyle

Fiber is key when it comes to a healthy digestive system and maintaining good bowel health but it also contributes towards sustaining satiety levels which can help prevent overeating later in the day (aim for 25-35g per day). So make sure that whatever breakfast meal plan you decide upon includes sources of high-fiber foods such as whole grains, fruits & vegetables, nuts & seeds etc., as these will provide both physical and mental benefits over time! The easy solution is a mixed berry protein smoothie with a handful of fresh spinach or sprinkle chia seeds on your oats, or protein pancakes.

A simple morning ritual like a protein rich breakfast and fiber rich breakfast is part of healthy meal planning. This is a much better strategy than a strict eating plan or fad diet, and you achieve maximum results on your weight loss journey.

Drinking Fresh Juice In The Morning

Fresh juice is a great way to increase nutrient absorption while still remaining low calorie; aim for juices consisting mainly of green vegetables & fruits such as kale, spinach & apples which contain important phytonutrients, vitamins, and minerals. You can juice yourself at your home (which can be very effort intensive and pricey), or you can purchase fresh juice from a local shop (which is convenient but very pricey), or you can find a high quality super food greens powder.

Propello Life Cognigreens are the best super food greens powder and part of healthy morning habits

Final thoughts on morning rituals for weight loss

Creating a simple morning ritual for weight loss is a great way to get into the habit of healthy living. The key is to be consistent and make sure to incorporate activities that you enjoy doing so it's not a chore. Regularly tracking your progress, drinking plenty of water, exercising in the morning, eating healthy foods consisting of high protein and fiber rich foods and getting morning sunlight are all important elements of any successful morning ritual for weight loss. Lastly, don't forget about fresh juice - it is nature's multi-vitamin and it can provide extra nutrients while still being low calorie! By following these healthy behaviors and making them part of your morning routine, you can start on the path towards achieving your desired goals with ease. Good luck!

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