How to lose weight in the morning

You will find scientific evidence that there is a link between your habits and body imbalances that cause extra weight gain. This way, you won't miss anything exciting that happens in the world every day. Today we will discuss how moring habits that make help to lose weight.

You refuse to eat a big breakfast.

Try to eat a big breakfast. Scientists from Tel Aviv University demonstrated that a diet that includes a large breakfast and a light dinner is extremely effective and can encourage greater weight loss than other popular diets based on frequent and light snacking. A high-energy breakfast also benefits people with diabetes because it reduces their need for insulin. The research involved 18 men and 11 women, with an average age of 69. All suffered from both obesity and type 2 diabetes. These people were divided into two groups. The first group followed the diet breakfast diet and had three meals a day; a substantial breakfast, an afternoon snack, and a light dinner. The second group ate according to the Six M diet, six meals a day, which is traditional for weight loss and diabetes. The main idea behind this diet is to have six light meals throughout the day, including three snacks after three months. For each member of the first group, the B-D diet group lost an average of 11 pounds. At the same time, people from the second group, the 6 M diet group, put on about three pounds. All of this is possible because the speed of our metabolism varies at different times of the day. It's better to consume your largest number of calories in the morning when your metabolism is working more quickly. The main conclusion that scientists have reached is that you should never refuse to eat a breakfast that's high in calories; as for your lunch, it should be medium-sized; and your dinner should be light. 

You don't walk in the sunshine.

Sunshine burns fat, at least the white fat tissue, also known as "bad fat tissue," because of its ability to store calories, which should be burned for energy. If not, white fat accumulates and causes everything from obesity to diabetes to heart disease. researchers at the University of Alberta in Edmonton. Researchers from Canada experimented to prove that white fat deposits become smaller when you are exposed to sunlight. The explanation for this is that when the blue light wavelengths that come from the sun penetrate your skin, they reach the fat cells. After that, the lipid droplets become smaller and leave the cells. To put it another way, when you spend a lot of time in the sun, your cells stop storing so much fat. Just keep in mind that spending too much time in the sun isn't a great idea either. Always be sure to wear sunscreen. 

You forget to drink a glass of water after waking up.

According to scientists, an adult's body is made up of 55% to 60% water. A person's health may suffer if this percentage is lower. Also, people with excess weight have less water in their systems than slimmer individuals. Drinking a glass of water after waking up is a really good idea. When you wake up, your body is pretty dry after a long period without water. You may not feel thirsty, but your body needs to drink. I decided to experiment. He made it a habit to begin his morning with a glass of water. He tried to drink no less than 16 ounces of water right after he woke up. As a result, he was able to reduce his body fat from 17% to 10%.

You don't exercise.

If you don't exercise, along with the obvious advantages of burning calories and increasing the speed of your metabolism, exercise can help you decrease your appetite. An experiment conducted at Northumbria University and published in the British Journal of Nutrition in 2013 revealed some amazing facts. Researchers led by Dr. Emma Stephenson and Ph.D. student Javier Gonzalez found out that people who were used to exercising before breakfast ate fewer calories throughout the day. They didn't feel any need to consume unnecessary calories to compensate for their earlier activities. The explanation is probably in the waking up effect of exercise. People who don't exercise in the morning try to relieve the stress of waking up by eating. The research revealed another surprising fact. Scientists found out that when people exercise when hungry, they are 20% more efficient in terms of losing weight than when they exercise.

You save delicious dishes for lunch or dinner.

If you can't resist eating sweets or baked goods, do it in the first part of the day. This is another conclusion that researchers from Tel Aviv University came to: a muffin eaten in the morning will add fewer inches to your waist than the same muffin eaten in the evening. Besides, eating a piece of cake in the morning may even help you lose weight. Participants in the previously mentioned research project who had a high carbohydrate and protein breakfast found it easy to stick to their diet, whereas those who had to eat a low-calorie and thus low-carb breakfast found it difficult to fight their cravings for a yummy bar of chocolate. Those participants who had a big breakfast that included a piece of cake, some chocolate or a doughnut had lowered levels of ghrelin, the hunger hormone. When people stick to a strict diet, they are usually pretty hungry. In such cases, the level of ghrelin rises, which makes your metabolism slower if you want to avoid this situation. Eat a big breakfast with lots of variety and don't shy away from dessert either. 

You read the news in the morning.

The fear and irritation that you might feel when you scroll through the morning news can hurt your health and lead to weight gain. It's especially true if you suffer from a chronic lack of sleep. This is because long-term stress causes stem cells to turn into fat cells. A study published in the journal CellMetabolismin 2018 demonstrated this. Researchers led by Mary Toriel, assistant professor of chemical and systems biology at Stanford University School of Medicine in California, explained how this works. The body produces hormones which then help the body adapt to a new environment if it is short-term stress. Long-term stress brings into action the process of saving calories. In this case, even if you start eating less, you won't be able to lose weight until the stressful situation ends.

You underestimate the help of your pets.

A dog can become a good companion during your morning run, and a cat can make stretching or yoga much more relaxing and enjoyable. The results of a study have shown that it's easier for pet owners to control their weight. They are less likely to miss their workout than those who exercise alone without a furry companion. Besides, communicating with a pet and caring for it can give you positive emotions that reduce the level of stress. To get rid of this stress, you would most likely try to soothe it with a muffin or some chocolate chip cookies. Let's conduct a study of our own and figure out if there are more morning people or night owls here. If you don't have any problems with waking up before the sun rises, hit the like button, and if there's nothing you like better than lazing around in your bed until midday, write down your favorite morning activity in the comments below. I'll let you know when mine is sleeping.

Conclusion

There is evidence that there is a link between your habits and body imbalances that cause extra weight gain. Scientists from Tel Aviv University demonstrated that a diet that includes a large breakfast and a light dinner can encourage greater weight loss than other popular diets based on frequent and light snacking. When you spend a lot of time in the sun, your cells stop storing so much fat.

Drinking a glass of water after waking up is a really good idea. Exercise can help you decrease your appetite by burning calories and increasing your metabolism speed. The waking up effect of exercise makes you 20% more efficient in losing weight. A muffin eaten in the morning will add fewer inches to your waist than one eaten at night. Besides, eating a piece of cake may even help you lose weight.

Eat a big breakfast with lots of variety and don't shy away from dessert either. Researchers from Tel Aviv University came to this conclusion. Long-term stress causes stem cells to turn into fat cells in the body. This is because the body produces hormones that help the body adapt to a new environment. Pet owners are less likely to miss their workout than those who exercise alone without a furry companion.