The morning is more important than you think. How you spend it makes a huge difference! It’ll set the tone for your entire day – and health.
Think about your morning habits. They’re like the “step 1” of your day, so it’s vital to play your cards right. By making wise choices, you can make it easier to stay fit and well.
Don’t worry. This doesn’t mean you need to run a marathon at the break of dawn. Instead, focus on small actions, like these five habits of healthy people.
Morning Habits Of Healthy People
1. They Get Up Early
Rising with the sun has its perks. According to Northwestern University, people who get up early sun exposure have a lower body mass index, or BMI. Those who get up later in the day are more likely to have a higher BMI.
Sunlight actually regulates your body’s internal clock, which then affects energy balance. In fact, sun exposure accounts for 20 percent of your BMI.
The best time is between 8 a.m. and 12 p.m. All it takes is 20 to 30 minutes.1 It’s a great excuse to enjoy coffee on the porch.
2. They Take Time To Meditate
Healthy people take time for themselves. By starting the day with meditation, anxiety and depression can take a backseat.2 Plus, stress-eating, later on, will be less likely, making it easier to work out.
Mindfulness helps your waistline. It has an inverse relationship with obesity, according to a study in the International Journal of Behavioral Medicine.3
It’s an excellent reason to give yourself a break. Put yourself in a comfortable position, away from distraction. Focus on your breath and relax. It’s a simple act that does wonders for your body and mind.4
3. They Get Moving
You might wonder how people manage to exercise before breakfast. It turns out they’re on to something! Compared to those who work out later, people who do it early burn more fat.
Carbohydrates are your body’s primary source of energy. But after a night of fasting, your carbohydrates are at an all-time low. Exercising makes your body use fat for energy, an effect that lasts for 23 hours.
To reap the benefits, exercise 60 minutes before breakfast. This can be anything from a brisk walk to an aerobic routine.5 Hate working out on an empty stomach? Eat a banana or avocado whole wheat toast.
4. They Eat Protein
Focusing on protein is another good habit. Compared to carbohydrates and fat, protein does a better job at reducing hunger. Binge eating will be less likely later on.6
Lean protein is the best choice. Options include salmon, skinless chicken, and eggs. For non-animal sources, eat quinoa, beans, or nuts.7
5. They Eat Fiber
Fit people don’t forget about fiber, a nutrient that promotes satiety. It also helps that fiber-rich foods are often low in calories. This decreases the intake of extra energy, keeping your waistline in check.8
Top sources include whole wheat bread, whole grain cereals, beans, and raw veggies. Healthy people also know to not drink fruit juice, which is just full of sugar. Opt for whole fruits instead.9
You won’t see results in a week. Over time, however, these morning habits will add up. You’ll be that much closer to your healthiest and happiest self.
|↑1||Reid, Kathryn J., Giovanni Santostasi, Kelly G. Baron, John Wilson, Joseph Kang, and Phyllis C. Zee. “Timing and intensity of light correlate with body weight in adults.” PloS one 9, no. 4 (2014): e92251.|
|↑2||Meditation: In Depth. National Center for Complementary and Integrative Health.|
|↑3||Loucks, Eric B., Willoughby B. Britton, Chanelle J. Howe, Roee Gutman, Stephen E. Gilman, Judson Brewer, Charles B. Eaton, and Stephen L. Buka. “Associations of dispositional mindfulness with obesity and central adiposity: the New England Family Study.” International journal of behavioral medicine 23, no. 2 (2016): 224-233.|
|↑4||Meditation: In Depth. National Center for Complementary and Integrative Health.|
|↑5||Iwayama, Kaito, Reiko Kurihara, Yoshiharu Nabekura, Ryosuke Kawabuchi, Insung Park, Masashi Kobayashi, Hitomi Ogata, Momoko Kayaba, Makoto Satoh, and Kumpei Tokuyama. “Exercise increases 24-h fat oxidation only when it is performed before breakfast.” EBioMedicine 2, no. 12 (2015): 2003-2009.|
|↑6, ↑8||Van Kleef, Ellen, J. C. M. Van Trijp, J. J. G. C. Van Den Borne, and C. Zondervan. “Successful development of satiety enhancing food products: towards a multidisciplinary agenda of research challenges.” Critical reviews in food science and nutrition 52, no. 7 (2012): 611-628.|
|↑7||Protein. Harvard T.H. Chan, School of Public Health.|
|↑9||Fiber. Harvard T.H. Chan, School of Public Health.|