Morning Habits That Help You Stay Slim and Avoid Weight Gain

February 14, 2025

Morning Habits That Help You Stay Slim and Avoid Weight Gain

Verified By
KIMS-SUNSHINE
Specialist,
14 February, 2025

Morning Habits That Help You Stay Slim and Avoid Weight Gain Everything you do from the moment you wake up is important- think of your morning routine as helping you set the stage for your body to work fine all day. Weight loss can feel like a goal that is way too unattainable because doesn’t it mean that you will need to make drastic changes to your routine? Revving up the metabolism first thing in the morning is a sure fire way to burn more calories than usual, as you go about your day. Making small but sensible changes can help you stick to your routine, rather than forcing yourself to do something radically different.

Daily Morning Routine For Staying Slim And Fit

Let us look at some ways you can tweak your morning routine, which will help you lose stubborn belly fat and avoid weight gain.

You should first drink a lot of water in the morning as soon as you are up. This will fill your belly and you will in turn eat less than usual. Studies have shown that if you drink at least 2 glasses of water in the morning, then there is about a 30% increase in metabolic rate.
If you go one step further and get some exercise, then you ensure consistent blood glucose levels through the day.
Breakfast is indeed the most important meal of the day- so don’t ever skip it. A breakfast that is high in protein is your best bet for weight loss and to stay free of random snack cravings.
Getting up on the weighing scale daily is also great to foster a sense of urgency in you- so that you stay motivated.
Make sure to do some morning food prep, so that you don’t have to eat food from outside.

Morning Exercises That Help Prevent Weight Gain-

You can go for a brisk walk in the morning, or exercise for 30-40 minutes, if that is more your jam. You can do squats, mountain climbers, do a bunch of jumping jacks, get some stretching done by doing some yoga and cool off after your workout- whatever it was. Running. Swimming, jogging, dancing, fencing, playing basketball- anything is fine, as long as you keep doing it everyday. If you’d rather cycle to work or to the nearest bus stop, then that is cool too.

How Sleep Affects Morning Metabolism And Weight Gain-

Sleep is super important for the body- you feel refreshed and less tired and stress hormone levels are lower than usual. When you don’t sleep enough, cortisol and adrenaline levels are high- which can leave you feeling stressed. You begin to crave more sugar or more snacks and you will be eating more than is needed. A particular study found that a person tended to consume almost 550 calories extra, when they were sleep deprived, compared to when they got a full night’s sleep.

Conclusion

Mornings are generally pretty stressful for most of us- get up, get meals ready, get the kids ready, get yourself ready and then rush off to work, hopefully without missing breakfast. But, it pays to make it a little less overwhelming by sleeping in for longer, by going for a walk or getting a workout in, by meditating and doing yoga, etc. Having breakfast will help set your caloric needs for the day. So that you don’t have unnecessary glucose spikes or crashes. If you have a hard time sticking to a routine, try to make one small change first, and then once you get more consistent with that, change the next one. What are your favourite morning rituals before you leave for work or school everyday? Let us know!

Frequently Asked Questions

Does drinking water in the morning help with weight loss?

Drinking water first thing in the morning can help kickstart your metabolism. You feel full and will eat less than usual, all of which can help you lose weight or achieve your weight management goals.

What should I eat for breakfast to stay slim?

One popular rule is having 30 grams of protein within 30 minutes of waking up. Whatever rule you decide to follow, just remember that including some form of protein, along with our favourite carb filled breakfasts like dosa, idli, upma etc. can make you feel fuller for long. Plus, if you include some form of fibre, like a salad or veggies on the side, your blood glucose levels will be better regulated too.

How does skipping breakfast affect weight gain?

If you skip breakfast, you may feel super hungry later on and end up overeating- which is not good for weight loss or your blood glucose levels, which may spike too much. Plus, if you keep skipping breakfast, you end up causing more damage to the liver and pancreas too, placing you at a higher risk for a metabolic crisis.

Can a good sleep routine impact morning metabolism and weight control?

Good quality sleep is needed or good hormonal control and metabolism. Insulin sensitivity is greatly determined by how much sleep you have gotten. Leptin and ghrelin levels get messed up too, leading to you binge eating. You end up feeling more tired than usual, which is when you also tend to crave more sugar than usual.

Is coffee good or bad for weight management in the morning?

Research shows that having coffee is a good way to rev your metabolism up and make you feel more alert in the morning. But, if you add a lot of sugar to your cuppa, then there is no use.