5 Ways to Improve Your Morning Routine for Better Weight Loss

Let’s be real. Weight loss is more complex than counting calories. Instead, every decision you make throughout the day can influence your health, especially your morning routine.

What does it take to wake up on the right side of the bed and start achieving your health goals? Below, I’ll talk about the best five ways to improve your morning routine for better weight loss results.

Want to learn more ways to develop healthy routines? Check out The Food Fix, my clean eating and weight loss system designed to transform your relationship with food so you can meet your health goals once and for all! Go to foodfix.me for more info.

Don’t Check Your Phone in the AM

It’s no longer news that cell phones can suck away our free time, but early morning phone use can lead to weight gain too. Research shows that email notifications triggers feelings of stress. That’s because checking your phone first thing puts you in a compromised state of mind where it’s easier to give in to unhealthy foods or skip a workout. So do yourself a favor and keep your phone on airplane mode until you’ve started your day in a healthier way.

Eat a Protein-Packed Breakfast

Eating breakfast is important- but you’ll get the most benefit if you fill it with protein. Research conducted with teenage girls reveals that eating a high-protein breakfast reduced their food cravings throughout the day, and further studies found that eating protein early in the day led to less weight gain. I recommend starting your day with clean protein like hard boiled eggs, steel cut oatmeal, or Greek yogurt to tide you over until lunchtime.

Sip Water after Sleeping

Sleeping all night makes you dehydrated, so make it a habit to drink at least sixteen ounces of water when you first wake up, and strive to get in a full liter by lunchtime. Water promotes weight loss because it increases the rate at which you burn calories immediately after drinking it, and one study found that participants increased their metabolic rate by a third after drinking 16 ounces. Likewise, a big glass of water with breakfast can reduce your calorie consumption by 13%.

Move Before You Make Coffee

Exercise is excellent at any point in the day, but the benefits are profound in the early am. Physical exercise first thing in the morning can improve your fat burning potential because it steadies blood sugar levels, especially for those with diabetes. This helps you curb food cravings and leaves you with higher satiety levels throughout the day.  

You don’t have to fit in a full workout to get the benefits, just follow a 15-minute morning yoga routine or bike to work instead of driving. Even 15-20 mins of running or walking is better than nothing at all! Moving in the morning also improves your mood and helps you wake up faster, so you might manage to ditch the coffee altogether.

Pack Protein-filled Snacks for the Day

Midday munchies can strike at any time, so protect yourself from the temptation of the vending machine by packing healthy snacks to take to work instead. I recommend single serving packets of unsalted nuts, low-fat cheese, or healthy meats like turkey. Instead of slipping into a sugar coma after chomping down a candy bar, your body will get a boost of protein that keeps it focused and alert.

Improve Your Morning Routine for Better Weight Loss

Your morning habits set your mood for the rest of your day, especially when it comes to weight loss. Want to learn more ways to develop healthy routines? Check out The Food Fix, my clean eating and weight loss system designed to transform your relationship with food so you can meet your health goals once and for all! Go to foodfix.me for more info.

Heather Bauer

Heather Bauer is a nationally recognized nutrition expert, author, and entrepreneur.

She brings her fresh and inspiring approach to diet to prime time spots on Good Morning America, CNN, CBS, The Talk, Access Hollywood Live and The Tyra Banks Show. And she's featured in the New York Times, The Wall Street Journal, and People Magazine. 

Heather is the author of two best-selling nutrition and diet books, The Wall Street Diet and Bread is the Devil, and has regular columns on The Huffington Post and USNews where she writes about the latest trends.

She is the founder of Bestowed, the leading product discovery platform for health-conscious consumers, and has an active nutrition counseling practice in NYC, which she founded in 2001.

Heather is a Registered Dietitian (RD) and a New York State Certified Dietitian-Nutritionist (CDN). She graduated from The University of Wisconsin with honors and is a member of the American Dietetic Association (ADA) and the New York State Dietetic Association (NYSDA).