In addition toĀ motivationĀ andĀ willpower,Ā forming healthy habitsĀ is key to a healthier lifestyle. By definition, habits become a form of automatic behavior thatās routine and all habits need aĀ cue or trigger. For example, buckling your seatbelt (habit) upon entering a car (cue) or washing your hands (habit) after using the restroom (cue).
Moreover, there is one trigger nearly all of us experience every single day that just might be the key to forming the number 1 habit you should have to for weight loss.
THE CUE: GETTING OUT OF BED
THE HABIT: MAXIMIZING YOUR MORNING
THE HABIT: MAXIMIZING YOUR MORNING
The first two hours upon waking should be the most mindful of your day, packed with intentional decisions. Establishing a regular, routine behavior in everything you do during those two morning hours can have a huge impact on how you feel and act for the remainder of the day. By setting a new habit toĀ supercharge your morningĀ (and not hitting snooze), you might just have found the key to losing and maintaining a healthier weight and mentality for the rest of your life.Ā Hereās how to get started:
STEP #1: REACH FOR A GLASS OF WATER
Keep a glass of water by your bed and aim to drink at least 8 ounces immediately after the alarm goes off. After 8+ hours without water, our bodies start to become dehydrated.Ā Hydration is importantĀ for so many of our daily functions; it boosts cognition,Ā fires up our metabolism, increases alertness, elevates our mood and helps deliver nutrients to our cells. It also energizes muscles for those early morning workouts. Our cells are more productive when they are full of fluid, and we are able to metabolize and break down food more efficiently. ByĀ choosing waterĀ over calorie-dense beverages (like sodaĀ andĀ juice) you trim caloric intake. Plus, thirst and dehydration areĀ often mistaken for hunger.
STEP #2: DELAY COFFEE UNTIL 10 A.M.
Science reveals that early morning may actually beĀ the worst time to drink coffee. Thatās because our bodyās cortisol levels are highest in the morning. Cortisol provides us with an all-natural boost and caffeine interferes with that by slowing (and replacing) it. Plus, diving right into a cup of coffee in lieu of water can lower your rehydration efforts (see above).
Skip the vanilla lattes and mochas (which are often sugar bombs) and try to stick toĀ black coffeeĀ with a splash of milk mid-morning. Doing so might seem bitter at first, but over time yourĀ body adapts to less sugar, helping you feel more energized and saving you extra calories. Plus, waiting until mid-morning gives you something to look forward to post-workout.
STEP #3: GET MOVING
Itās no surprise exercise gets your oxygen and blood flowing, butĀ morning workoutsĀ can alsoĀ boost your metabolismĀ and lead to more efficient muscle building, according toĀ research from The National Institute for Fitness and Sport. One reason is that the bodyās testosterone levels are highest in the morning, whichĀ promotesĀ muscle growth. By working out when levels are elevated, youāll set yourself up toĀ build muscle more efficiently. Muscle tissueĀ burns more calories than fat, which is important for weight loss.
As a bonus,Ā research from Harvard Medical SchoolĀ shows even just a few minutes of cardiovascular exercise (like a short 10-minute walkĀ or aĀ 9-minute bodyweight workout) speeds up mental processes and cognitive abilities ā a great way to kick off any day. The secret is simply finding a type of movement you enjoy and look forward to every morning, whether itāsĀ yoga,Ā runningĀ or aĀ group fitness class.
THE BOTTOM LINE
The morning sets the tone for the rest of the day in so many ways. It starts withĀ going to sleep at the same time each night, which helps you get a good nightāsĀ sleepĀ so youāll feel refreshed to get out of bed when you hear your alarm. Once that trigger hits, you can follow the steps outlined above (hydration, delaying caffeine and adding some type of movement) to supercharge your morning. Not only willĀ these habits help with weight loss themselves, but theyāll also set you up to make smarter, healthier choices throughout the day to reach your goals more effectively.
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