It has been proven beyond doubt that weight loss is all about your habits. It is not what you don’t do, but what you do that decides how much ugly fat you’ll lose.
And towards that end, we bring to you five ultimate morning habits that will completely change (for the good) your weight loss journey.
(For discovering more such weight loss habits, you can visit my blog at https://skinnybonny.com)
Habit 1: The Wakeup Call
Your alarm clock goes off. You’re exhausted because you had a long day at work yesterday, but today is going to be different. Today is the first day you are going to practice the 5 ultimate habits that will revolutionize your life.
So as soon as you hear that alarm clock go off I want you to jump out of bed immediately.
Do not laze around trying to squeeze out a few extra minutes of sleep; it won’t do you any good. In fact, if you don’t get yourself up immediately and you spend 10- 15 minutes catching some last minute sporadic sleep, it is going to make you more tired during the first half of your day.
Once you hear that alarm it’s time to cut your losses and accept the fact that you now have to face reality. The morning is a difficult but crucial time for a lot of people.
If you have a rough morning, the rest of the day is sure to follow a similar pattern.
But if you can manage to have a productive morning, the rest of the day will certainly be a productive one.
So, do not press that snooze button, just shut that alarm off and jump directly out of bed.
If you need to do any thinking about the day ahead do it while standing or on your walk to the bathroom. This is going to sound painful, but I recommend waking up 20-30 minutes earlier than you normally do.
Habit 2: Drink Up
Now that you’re up and awake its time to hydrate yourself as soon as possible, head into the kitchen and pour yourself a tall glass of fresh water.
Cut up a lemon and squeeze a piece into your water then drop it in. Put the remainder of the lemon in a zip lock bag and stash it in the fridge for the next few mornings.
Take a minute or two to drink this water and then poor yourself another glass to carry with you for the rest of the morning. Or you could just get yourself a big shaker bottle (BPA free) and fill that up from the get-go.
Drinking lemon infused water is a fantastic thing to do any time of day, especially in the morning. Lemon water is a great antibacterial cleanser because it helps control unhealthy viruses and bacteria in your body.
Lemon water will also reduce your levels of uric acid, which can lead to joint pain, as well as help your digestive system prepare for its first and most important meal of the day. Hydration is such a simple thing that so many people lack.
Water is an amazing and vital resource that has become more and more unpopular due to things like coffee, tea, Gatorade, energy drinks, milk and juice.
Water should be your priority fluid as it is one of the main building blocks of humanity, other liquids are peripheral.
Habit 3: Get Moving
So far you should be about 5 minutes into your day so it’s time to get your body moving immediately. Though it is not widely supported by research studies, anecdottaly, a quick morning exercise routine is a very important habit to form and gives long lasting results. By getting yourself moving early in the morning you are saying to your body,
“Hey, this is what’s going to happen. We’re going to do a quick workout so that we can become energized once the endorphins get released. Get used to all of this movement because we are going to be going at this pace for the rest of the day!”
Getting your blood flowing will wake you up better than any amount of coffee ever could.
I am the only person in my friend group who has never drank coffee in my life, even throughout a 5-year university program littered with late night studying and sleep deprivation.
This amazes a lot of my friends and they ask me how I survive without coffee.
Well, none of the people that ask me this question do a morning exercise routine, and that is the answer to their questions. I supplement the stimulating properties of caffeine with push-ups, burpees and squats. Here is the exercise set I normally do, depending on the amount of time I have on a given morning.
2 or 3 sets of: 5 burpees, 10 pushups, 15 squats.
Make sure you are hydrating during and after this quick workout is complete. You shouldn’t be totally exhausted once these exercises are done, they are not meant to be strenuous. You just want to put in a good five or ten minutes of movement to get your heart rate up.
Habit 4: Loose Goose
Stretching time. Once you complete your quick workout, before you eat it is time to do a quick stretching session. Look online to find stretches for different body parts.
I recommend stretching the following areas: Your legs, groin, lower back, chest, neck and triceps.
By stretching, you enable your body to become more loose and flexible. I recommend stretching after every workout, not extensively after a short workout like the one you just completed, but at least a little bit.
Using a foam roller is almost the equivalent of getting a decent massage.
These rollers are great for the back, legs, glutes and hips. If your job requires you to sit for the entire day, then this habit is very important for you.
Being sedentary for too long decreases flexibility at a rapid rate. The loss of flexibility is a surefire way to feel less energetic and more sluggish throughout the day.
Habit 5: Super Smoothie
You must be starving by this point so let’s calm that craving. You’ve heard the saying before that breakfast is the most important meal of the day, and it is.
You want the first foods that you deliver to your body to be nutritionally rich and packed full of foods that are conducive to giving you the energy that you deserve and need. Grab your blender and let’s make a super smoothie.
Throw in 1 frozen banana, 5 dates, half a cup of frozen strawberries, a handful of kale and spinach, ground flax seed, chia seeds, coconut water, unsweetened vanilla almond milk, half an apple, a spoonful of natural peanut butter, a teaspoon of matcha powder and a tablespoon of cinnamon.
The possibilities of smoothies you can make are virtually infinite. The above is simply one of my favorites and I guarantee after you drink it you will feel fantastic.
The smoothie may not look appetizing in color but your body will thank you for drinking it, I promise. There are a ton of brain foods in this smoothie and there is no doubt your mind and body will feel sharp after drinking it.
Simply follow these 5 habits every day for the next 6 months and see how your life turns 360 degrees. I wish you all the best in your journey and hope you achieve your target weight. Remember again, it’s all about what you DO every day, not what you DON’T do.