Change is hard, and people generally feel more comfortable sticking to what they know. So, if you want to lose weight, you don't want to overhaul your whole life. In fact, it'll likely be counterproductive. Scientific research has made it clear that an overly restrictive diet or going hard at the gym every day is not the best way to lose weight. You're more likely to quit once the gym motivation wears off.
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.
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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.
Many wake up with the best intention to work out at some point in the day but find they lack time to change, go to the gym and shower. Getting ready to exercise is as time-consuming as the actual workout.
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.
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“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.
“This sets [you] up to make healthy choices throughout the day,” Berkow continues. “Plus, starting your day with movement that feels good will motivate you to move more throughout the day—you’ll know how good it feels and will want to move instead of viewing working out as a chore.”
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.
Related: 15 Best Workouts for Weight Loss, According to Trainers
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.
“Packing protein- and fiber-rich snacks is key for helping you stay full and make healthy choices throughout the day,” she says. “Protein is king for weight loss: it’s the macronutrient that keeps you the fullest, helps stabilize your blood sugar, preserves your muscle (so weight loss is fat and not muscle), burns the most calories in digestion, and revs your metabolism.”
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.
Fiber and protein are important for weight loss because they help you feel immediate satiety and feel full for longer. “Protein has a higher ‘thermic effect’ compared to other macronutrients, meaning that you’re burning more calories to process protein compared to carbs and fat," Broder explains. "If you’re someone who is ‘always hungry,’ pair protein and fiber at every meal and watch the magic happen,” she says.
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Morning weight loss snack ideas
You don't need to buy expensive organic snacks. Chances are you have some of these small bites in your fridge already:
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.
Once these two easy habits start becoming part of your regular morning routine, you'll be more eager to add more healthy habits to your life. Over time, you’ll notice these small changes making a big impact to your weight loss goals.
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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
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