Simple AM Ritual for Weight Loss: Best Morning Weight Loss Routine

Simple AM Ritual for Weight Loss: Best Morning Weight Loss Routine

As a personal trainer, I often emphasise to my clients about the importance of trying to form a morning ritual or routine that can help take away confusion and put their weight loss goals on autopilot…

Achieving your desired weight loss objectives can sometimes appear daunting, regardless of what they may be.

Nevertheless, slimming down doesn’t necessarily require a complete transformation of your existing diet and way of life.

In reality, incorporating a few minor adjustments into your AM ritual can facilitate weight loss and its maintenance.

This article outlines a selection of straightforward morning practices to include in your AM ritual, which can assist in supporting you with your weight loss endeavours.

Simple AM Ritual for Weight Loss

Weigh Yourself: Start your day by checking your weight to track your progress and stay accountable to your fitness goals.

Drink a Glass of Water: Hydrate your body first thing in the morning to kickstart your metabolism and improve overall health.

Spend 10-15 Minutes Outside (Even on Cloudy Days): Get some fresh air and natural light to boost your mood and increase vitamin D production.

10-Minute Meditation: Dedicate a short time to clear your mind, reduce stress, and enhance mental clarity through meditation.

High Protein Breakfast or Intermittent Fasting: Choose a high-protein breakfast to fuel your body or consider intermittent fasting as part of your daily routine for improved metabolism and weight management.

30-60 Minute Workout: Incorporate a workout session into your day to promote physical fitness and overall well-being.

Weigh Yourself

Stepping onto the weighing scale each morning can serve as an effective method to bolster motivation and enhance self-discipline.

Numerous studies have established a connection between daily weigh-ins and more substantial weight loss achievements.

For instance, a study involving 47 participants unveiled that those who weighed themselves daily shed approximately 13 pounds (6 kg) more in a span of six months compared to those who monitored their weight less frequently.

Another study disclosed that adults who engaged in daily weigh-ins experienced an average weight loss of 9.7 pounds (4.4 kg) over a two-year period, whereas those who weighed themselves just once a month ended up gaining 4.6 pounds (2.1 kg).

The act of weighing yourself each morning can also nurture positive and healthy habits conducive to weight loss.

In a comprehensive study, frequent self-weighing was correlated with enhanced self-control.

Additionally, those who ceased regular weigh-ins were more likely to report increased calorie consumption and decreased discipline.

For optimal results, weigh yourself immediately upon waking up, following a visit to the bathroom, and before consuming any food or beverages.

Furthermore, it’s important to bear in mind that your weight can fluctuate daily and is influenced by various factors such as water weight.

Focus on the broader picture and observe long-term trends in weight loss rather than becoming fixated on minor day-to-day variations.

Stay Hydrated with Adequate Water Intake

Commencing your day by sipping a glass or two of water represents a simple strategy to enhance your weight loss journey.

Water plays a pivotal role in elevating your energy expenditure, essentially increasing the number of calories your body burns, a benefit that lasts for at least 60 minutes.

A small-scale study demonstrated that consuming 16.9 fluid ounces (500 ml) of water resulted in an average 30% upsurge in metabolic rate.

Furthermore, another study unveiled that overweight women who upped their daily water intake to more than 34 ounces (one litre) lost an additional 4.4 pounds (2 kg) over the course of a year, all without modifying their dietary or exercise habits.

Additionally, staying well-hydrated can potentially diminish appetite and reduce food consumption in certain individuals.

A study involving 24 older adults showcased that consuming 16.9 fluid ounces (500 ml) of water led to a 13% reduction in calorie intake during breakfast.

Indeed, the majority of research on this subject indicates that consuming 34–68 ounces (1–2 litres) of water daily can be a valuable aid in your weight loss endeavours.

Kickstarting your morning with hydration and maintaining proper fluid intake throughout the day is a highly effective and effortless way to bolster your weight loss efforts.

Embrace the Morning Sunlight

Drawing back your curtains to invite natural sunlight into your space or dedicating a few extra moments outdoors each morning can serve as a catalyst for your weight loss journey.

A modest-scale study has unveiled that exposure to even moderate levels of light at specific times of the day can exert an impact on your weight.

Furthermore, an animal-based study discovered that exposure to ultraviolet radiation had the potential to curb weight gain in mice following a high-fat diet.

It’s worth noting that sunlight exposure also offers the best means to fulfil your vitamin D requirements. Several studies have highlighted the link between meeting your vitamin D needs and facilitating weight loss while potentially thwarting weight gain.

In a particular study, 218 overweight and obese women were divided into groups, with some receiving vitamin D supplements and others a placebo for one year.

At the study’s conclusion, those who met their vitamin D requirements shed an average of 7 pounds (3.2 kg) more compared to those with insufficient vitamin D levels in their blood.

Another extensive study tracked 4,659 older women over four years and established that higher vitamin D levels correlated with less weight gain.

The specific amount of sunlight exposure required can vary depending on factors like your skin type, the season, and your geographical location.

Nevertheless, welcoming sunlight into your life or spending 10–15 minutes outdoors each morning could potentially contribute to your weight loss journey.

Embrace Mindfulness in Your Daily Routine

Mindfulness entails immersing yourself completely in the present moment, fostering an acute awareness of your thoughts and emotions.

This practice has demonstrated its effectiveness in promoting weight loss and cultivating healthier eating habits.

For instance, an examination of 19 studies underscored the positive impact of mindfulness-based interventions on weight loss and the reduction of eating behaviours associated with obesity (Source: Study 14).

Another comprehensive review echoed these findings, highlighting significant weight loss outcomes in 68% of the studies evaluated in relation to mindfulness training.

Initiating a mindfulness practice is straightforward.

To commence, allocate five to ten minutes each morning to sit comfortably in a peaceful environment, and engage your senses to connect with the present moment.

I personally use the Waking Up app by Sam Harris to help complete a mindfulness practise for ten minutes every morning and I have found it to be a very useful tool.

High Protein Breakfast or Intermittent Fasting

With regards to food in the morning, there are two options that have worked extremely well for my clients so consider trying both and see which works best for you.

The choices you make for your breakfast can significantly shape the trajectory of your entire day.

High Protein Breakfast

Opting for a high-protein breakfast can potentially reduce cravings and support weight loss.

For instance, in a study involving 20 adolescent girls, it was discovered that a high-protein breakfast was more effective in curbing post-meal cravings compared to a standard-protein breakfast.

Another small-scale study indicated that consuming a high-protein breakfast was linked to less fat accumulation, reduced daily calorie intake, and diminished hunger when contrasted with a regular-protein breakfast.

Additionally, protein may contribute to weight loss by lowering levels of ghrelin, the hormone responsible for increasing appetite, often referred to as the “hunger hormone.”

In fact, a study involving 15 men found that a high-protein breakfast more effectively suppressed ghrelin secretion compared to a high-carbohydrate breakfast.

If you want to have a high protein breakfast but struggle for time, try supplements with protein powder.

All that being said, some people myself included simply aren’t hungry first thing in the morning. If this is you then you may want to use intermittent fasting as an alternative to a high protein breakfast.

Intermittent Fasting

The 16:8 intermittent fasting approach falls under the category of time-restricted fasting, where eating occurs within an 8-hour window, while the remaining 16 hours involve fasting.

Advocates of this method suggest that it operates by aligning with the body’s circadian rhythm, essentially its internal clock.

Typically, individuals adhering to the 16:8 plan avoid food during the night time and parts of the morning and evening, concentrating their daily caloric intake within the midday period.

One notable aspect of this plan is its lack of restrictions on the types or quantities of food consumed during the 8-hour window, rendering it a relatively adaptable and straightforward approach to follow.

The most straightforward approach to adhere to the 16:8 diet involves selecting a 16-hour fasting period that encompasses the hours spent sleeping.

Certain experts suggest concluding food consumption in the early evening, as metabolic activity tends to slow down at this time. Nevertheless, this might not be a practical option for everyone.

For some individuals, having their evening meal as late as 7 p.m. or even later may be necessary. Regardless, it’s advisable to steer clear of food for a span of 2 to 3 hours before bedtime.

The most popular intermittent fasting 8-hour eating windows are:

From 9 a.m. to 5 p.m.
Between 10 a.m. and 6 p.m.
Starting at noon and concluding at 8 p.m.

Adhering to a defined eating window can have a twofold effect: it can reduce calorie intake and potentially rev up metabolism.

A study from 2017 suggests that intermittent fasting may lead to more substantial weight loss and fat loss in men with obesity compared to conventional calorie restriction methods.

Additionally, research conducted in 2016 found that men who followed a 16:8 fasting approach for 8 weeks while engaging in resistance training witnessed a decrease in fat mass while preserving their muscle mass.

Incorporate Some Morning Exercise

Integrating physical activity into your morning routine can be a valuable aid in your weight loss journey.

A study conducted with 50 overweight women examined the impact of aerobic exercise at various times of the day.

Although there wasn’t a substantial difference in specific food cravings between those who exercised in the morning versus the afternoon, morning workouts were linked to a heightened sense of fullness.

Exercising in the morning might also contribute to stabilising blood sugar levels throughout the day. Low blood sugar can trigger various adverse symptoms, including heightened hunger.

A study involving 35 people with type 1 diabetes demonstrated that morning exercise was associated with enhanced blood sugar management.

It’s worth noting that these studies primarily focused on specific populations and established associations rather than causation.

Further research on the impact of morning exercise within the broader population is warranted.

Prepare Your Lunch in Advance

Taking the time to strategize and prepare your lunch in advance represents a straightforward approach to making healthier food choices and advancing your weight loss goals.

A substantial study involving 40,554 people established a connection between meal planning and improved diet quality, greater dietary variety, and a reduced risk of obesity.

Furthermore, another study revealed that frequent consumption of home-cooked meals was linked to heightened diet quality and a diminished risk of excess body fat.

In fact, those who enjoyed home-cooked meals at least five times a week were 28% less likely to be overweight compared to those who indulged in home-cooked meals three times a week or less.

Consider allocating a few hours on one evening each week to map out and prepare your meals. This way, in the morning, you can conveniently grab your lunch and head out.

Prioritise Longer Sleep Duration

Adjusting your bedtime to ensure you get more sleep or allowing yourself a bit more time in the morning to rest can potentially aid in your weight loss journey.

Numerous studies have highlighted a potential connection between sleep deprivation and an increased appetite.

A smaller-scale study observed that restricted sleep led to heightened hunger and cravings, particularly for high-carb, high-calorie foods.

Furthermore, insufficient sleep has been associated with elevated calorie consumption.

In one study, 12 participants consumed an average of 559 extra calories after experiencing just four hours of sleep compared to when they enjoyed a full eight hours.

Establishing a consistent and healthy sleep routine stands as a crucial aspect of your weight loss efforts, complementing a balanced diet and regular exercise. To optimise your outcomes, aim for a minimum of eight hours of sleep per night.

Simple AM Ritual for Weight Loss: Summary

Incorporating minor adjustments into your morning routine offers a simple yet potent method to enhance weight loss.

Furthermore, embracing healthy morning practices can initiate your day with a positive tone, laying the foundation for success.

To achieve optimal outcomes, be sure to blend these morning habits with a comprehensive and health-conscious diet, as well as an overall healthy lifestyle.

Ultimately regardless of your morning ritual, whether you lose weight or gain weight will come down to how many calories you are burning and consuming consistently (calories in vs calories out).

Thanks for checking out simple am ritual for weight loss.

Keep pushing.

Speak soon.

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