Mornings are calm, mornings are peaceful, they are the best part of the day. Successful people utilize their mornings well.1 Usually, your body is well rested when you wake up in the morning. The first few hours after you wake up in the morning determines your overall health. If you start munching your favorite crackers instead of exercising, then your body weight will continue to grow.
Here are 7 morning habits that are increasing your weight.
According to experts, an adult requires anywhere between 7-9 hours of sleep each day.2 If you oversleep, you run the risk of disrupting your body’s 24-hour biological cycle also known as circadian rhythm.
According to research, people who oversleep are 21% more prone to obesity than the people who rest properly.3 In addition to increasing your weight, oversleeping also increases the risk of type 2 diabetes.4
2. Not Getting Enough Sunlight
What’s common between salmon, mushroom, and orange juice? Well, they are all a source of vitamin D and they come with a price.
Sun is the most reliable and natural source of vitamin D and it’s absolutely free!5 The early morning UV rays are healthy and they help trigger the metabolic activities.6 People who receive enough sunlight in morning have lower BMIs.7
So, change your morning habits and give your body some sunshine.
3. Not Weighing Yourself In The Morning
Most people avoid the scales in the morning, whereas it actually helps in shedding that extra layer of fat.8 The advantage of weighing yourself in the morning is that your body would have lost some weight overnight and you will get the
4. Not Doing A Workout In The Morning
Mornings are the best time to workout and lose weight. Our body is in a fasted state and has run out of sugars or carbohydrates so the body burns stored fats instead.9 Workout need not be lifting weights in a gym, it can be anything of your choice, such as yoga, jogging or just walking in a park.
5. Eating Processed Food For Breakfast
Loads of salt, sugar, and fats, that’s what you get by gorging on your favorite processed food and soda. It’s quite natural to be hungry when you wake up in morning. But, instead of munching on these
- A bowl of fresh fruits
- A serving of nuts
- Plain yogurt
6. Watching Too Much TV
Watching TV the first thing in the morning? Well, you are not only avoiding calorie burnout, but you may also end up eating more than you otherwise would.10
Watching too much TV means less physical activity and thus an invitation to obesity.
7. Having A Hurried Breakfast
If you spend less time at the breakfast table and eat less, then you stand a good chance to gain additional calories during other parts of the day. A healthy breakfast should consist of whole grains, protein, fiber, and calcium.11
So, if weight loss is on
|↑1||Randler, Christoph. “The early bird really does get the worm.” Harvard business review 88, no. 7-8 (2010): 30.|
|↑2||Excessive Sleepiness. National Sleep Foundation.|
|↑3||Chaput, Jean-Philippe, Jean-Pierre Després, Claude Bouchard, and Angelo Tremblay. “The association
|↑4||Shan, Zhilei, Hongfei Ma, Manling Xie, Peipei Yan, Yanjun Guo, Wei Bao, Ying Rong, Chandra L. Jackson, Frank B. Hu, and Liegang Liu. “Sleep duration and risk of type 2 diabetes: a meta-analysis of prospective studies.” Diabetes Care 38, no. 3 (2015): 529-537.|
|↑5||It’s the Sunshine Vitamin! SunshineVitamin.|
|↑6||Reid, Kathryn J., Giovanni Santostasi, Kelly G. Baron, John Wilson, Joseph Kang, and Phyllis C. Zee. “Timing and
|↑7||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.|
|↑8||Steinberga, Dori M., Deborah F. Tatea, Gary G. Bennettd, Susan Ennettb, Carmen Samuel-Hodgea, and Dianne S. Warda. “The efficacy of a daily self-weighing weight loss intervention using smart scales and email.” Obesity (Silver Spring) 21, no. 9 (2013): 1789-1797.|
|↑9||What is the best time of day to work out? Total Wellbeing Diet.|
|↑10||Distracted eating may add to weight gain. Harvard Health Publications.|
|↑11||What Are Important Nutrients to Eat at Breakfast? HealthyEating SFGate.|