How to Follow a Morning Ritual to Lose Weight and Stay Slimmer

Three Methods:Fueling up for Your DayStarting Your Day on the MoveFinding a Morning Routine You Enjoy

Do you ever skip breakfast, hoping you'll fit into your jeans or a suit better? It's a natural thought, less calories means less weight. However, to stay slim and lose weight, you'll want to eat a balanced breakfast and start your day moving with exercise.

Method 1
Fueling up for Your Day

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    "Break" your "fast." By the time you wake up will have gone anywhere from six to nine hours without any food. A hectic morning might make you want to grab a quick doughnut and coffee to go, but you'll be better off having a balanced meal that gives you nutrients for the day
    • Eating in the morning can help get your metabolism moving and keep you feeling full and energized until lunch. Skipping breakfast may seem like a way to cut your calories, but fueling your metabolism using healthy options is important to jumpstarting your weight loss goals.
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    Focus on protein. It's really important to load up on protein rich foods in the morning. Researchers at the University of Missouri, for example, have found that people who consume a breakfast of 35 grams of protein are less likely to gain body fat as opposed to those who ingest less. Protein requires work to digest and will make your metabolism get to work early and leave your body feeling full longer. [1]
    • Dairy as a great source of protein. Milk, cheese and yogurt are chalk full of whey protein. A cup of greek yogurt with nuts can yield 26 grams of protein and adding a glass of milk can put you at your 35 gram goal. Cottage cheese is another great option with a 4 ounce serving containing 13 grams of protein. Whey protein, found in dairy, will help keep your blood sugar stable and helps curb cravings and unhealthy food choices.
    • Eggs. Eggs are a great source of protein. Whether you like them hard-boiled, scrambled, or fried, eggs can be a great way to get your morning protein with as much as 13 grams per egg. They are also such a versatile food that you likely won't run out of new ways to deliciously prepare them.
    • Lean meats. Although you may be tempted to grab some bacon, it is best to get your protein through lean meats. Chicken and salmon are ideal options. If you want to have sausage or bacon, make it turkey meat for a leaner, healthier option.
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    Watch your carbs. While potatoes, toast, doughnuts and bagels are common breakfast foods, these high carb, low protein foods will be burnt quickly by your metabolism and leave you feeling hungry and sapped of energy.
    • There are good and bad carbohydrates. Medical research recommends adults get 45-65% of their calories from carbohydrates. You can get the benefits of carbs without the bad by making good choices. Vegetables, fruits, whole grains, and beans have carbs but are full of fiber and important vitamins. Carb rich foods high in fiber can have great health benefits but you'll want to avoid refined "white" grains (like white rice and white bread) and sugary processed food in favor of plant based, whole grain options. [2]

Method 2
Starting Your Day on the Move

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    Get moving first thing in the morning. Morning exercise has a lot of important benefits. It improves your sleep and gets your metabolism off and running. Plus, those who maintain morning exercise routines are way more likely to lose and keep off weight than those that don't. [3]
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    Make your activity part of your morning routine. Waking up groggy with a work day looming can make exercise one of the last things you want to do. It will take discipline but getting moving first thing can build a healthy habit. You'll want to exercise at least three times weekly to make it part of a routine.
    • Treat your workout like an obligation. By allowing time each morning for it, you'll be more likely to stick to it and incorporate it into your daily routine.
    • Bring a friend. Sometime it can be hard to stay on track by yourself and a workout buddy brings accountability. If you want to cancel, it won't be just yourself you're letting down and you can provide motivation for one another.
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    Start your day with cardio. Whether you like speed-walking or jogging at a local track, adding this to your mornings three to four times a week is a great way to lose weight and start your day. If you're new to cardio, you might want to start with a combination of walking and jogging until you build up stamina. Start with continuous movement, a mix of running and walking, for 15 minutes per morning and work your way up.
    • There is some debate whether cardio is better or worse on an empty stomach. It's probably better to eat first since too much exercise without fuel can have negative effects on your overall health. [4]

Method 3
Finding a Morning Routine You Enjoy

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    Make delicious, healthy meals. Just because you are eating healthy does not mean you need eat bland food in the morning. Visit cooking websites and buy healthy cookbooks that give you a variety to your breakfast.
    • Restaurants can sometimes serve high-fat foods cooked in unhealthy oils. However, some breakfast places offer great healthy options. This can take out some of the chore of having to cook your own meal and also make the experience a little more enjoyable if you're doing it with friends.
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    Do activities you like. If your routine becomes boring and something you dread, you may be less likely to stick with it. It's important to find morning activities that will jumpstart your metabolism but also that you like enough to make a long-term commitment. There are lots of options to start your day with that are outside traditional exercise.
    • Sports. Whether you do it alone or with friends, sports like basketball and racquetball are great cardio. The competition can be great to keep you on track and the unstructured movements are great for your joints and muscles. Make a time before work where you meet friends for your sport of choice.
    • Yoga. Yoga may look like a lot of sitting and breathing, but it can be a great calorie burner. Thirty minutes of yoga can burn up to 180 calories. It's also great stretching for your muscles and a great way to mentally prepare for the day. [5]
    • Walk the dog. If you have a four-legged companion, you'll both benefit from a morning walk. This will get you out and moving and help keep your dog healthy in the process. Plus, those hopeful eyes of your dog waiting for a walk can be great alarm clocks to spring you from bed.
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    Hop on a bike. Jogging or walking can be hard on the knees. If you have a nice area to bike, starting your morning with a ride can be a great start to the day. Start with a mile and build up your stamina from there.
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    Go to the gym. If you like traditional exercise, swinging by your local gym on the way to work can be a great way to get yourself invigorated for the day. Seeing the same people every morning can be a great incentive to wake up and make your way to the gym, too.
    • Elliptical machines and treadmills. Set the machine with a level you are comfortable with and move at your own pace. Most machines will tell you how long you have been using it and your calories burned so that you can track your progress. If you are short on time, short, high intensity intervals of 30-60 seconds followed by slow-paced coddling are a great workout.
    • Stationary bike. This can help you burn calories and keep your legs toned without the wear and tear of treadmills or jogging. Make sure that you set the pedal resistance high enough to give you a great workout and keep continuous movement. If you're not used to this type of workout, start small with ten minutes and move up from there.
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    Hit the weights. Cardio and a proper diet are great, but turning muscle into fat is a great way to keep your body naturally burning calories. Even at rest, those with higher percentage of muscle than fat burn calories. [6]
    • Start small. It can be intimidating walking into a new gym, but every one is in the same boat of trying to improve their health. Don't try to do more weight than your body can handle because you're afraid of looking weak.
    • High repetitions, low weight. A great to keep your body toned and lean is to do repetitions of 20-25 per exercise set. This will get your heart rate up as well. To do this you'll need a light weight to complete the repetitions.


  • There are quick and easy breakfasts that have all the rewards of energy, vitality and richer, happier life.
  • Don't get discouraged. It can take a while to see results and it might be harder than you imagined to get into a good morning routine. Don't get too down if you have small bumps, just work on getting better the next day.

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Categories: Losing Weight