So how do you start if you're used to eating a lot of ultra-processed foods and live a primarily sedentary lifestyle? It's a concern Gabbi Berkow, MA, RD, CND, CPT, a registered dietitian and personal trainer, hears a lot from clients. Instead of changing everything all at once, she recommends starting with adding one or two new healthy habits to your morning routine.
The next time you get up in the morning, try moving around for at least 10 minutes. Then, grab a snack that has fiber, protein and healthy fats. Berkow says these two small habits are most beneficial for weight loss.
Starting each day with just 10 minutes of movement is a more realistic habit for many, Berkow says. “Starting your day with movement—any type of movement that gets your blood flowing, muscles warm, and that you enjoy—ensures you get physical activity in,” she says. It could be as simple as walking or doing cardio-based movements (like jumping jacks and mountain climbers) to three of your favorite songs.
“Exercise improves your mood, reduces anxiety, increases your energy, enhances focus and helps regulate your appetite so you’re more motivated to make healthy choices,” Berkow says. Exercise also improves brain function by increasing blood flow to the areas of your brain that help you make good decisions and concentrate.
Moving your body, whether it's a run or an at-home workout, contributes to weight loss. But don’t underestimate the power of 10 minutes of daily movement—it all adds up.
How a Small Snack Makes a Big Difference in Weight Loss
The second weight loss habit Berkow recommends is eating a breakfast or snack high in protein, fiber and healthy fats.
Berkow adds that between 20 and 30 grams of protein is needed at every meal and snack to prevent muscle breakdown. For your morning snack, she says the ideal is to eat something with 20 grams of protein.
Related: 40 Best Foods for Weight Loss: What to Eat to Lose Weight
Morning weight loss snack ideas
one cup of plain Greek yogurtthree to four eggsone cup of low-fat cottage cheeseone protein shake made with protein powder and one cup of milk (dairy or non-dairy)
Berkow says to combine any of these foods with a fruit, vegetable or whole grain for fiber. As for healthy fats, many of the same foods that contain protein—eggs, nuts and nut butter—also have this nutrient. Avocados are another good source of healthy fats, and they also contain fiber.
Up Next:
Related: Ditching This Food Could Lead to 8 Pounds of Weight Loss
Sources
"Maintenance of lost weight and long-term management of obesity." Medical Clinics of North America."Aerobic Exercise Training Improves Cerebral Blood Flow and Executive Function: A Randomized, Controlled Cross-Over Trial in Sedentary Older Men." Frontiers in Aging Neuroscience.Gabbi Berkow, MA, RD, CND, CPT, registered dietitian and personal trainer Danielle Broder, MS, RDN, registered dietitian nutritionist at DaVita Kidney Care Read More Details
Finally We wish PressBee provided you with enough information of ( Doing This One Thing Every Morning Could Help You Lose Weight Faster, According to Weight Loss Experts )
Also on site :