Nutritionists Reveal 4 Morning Habits Before 9 Hours That Effectively Lose Weight

JAKARTA - The morning is often a decisive moment for success in carrying out a healthy lifestyle, including losing weight. The routine or healthy habits that are carried out before 9 am can actually have a major impact on eating, metabolism, and energy levels throughout the day.

"Healthy morning routine creates momentum to continue good habits throughout the day," said Melissa Mitri, MS, RD, a registered nutritionist, quoted from the Eating Well page.

According to him, habits such as nutritious breakfast or walking in the morning can have a positive impact, including a good choice of eating until bedtime is more regular.

Here are 4 simple steps from nutritionists that can be done before 9 am to support weight loss.

1. Make sure to get enough sleep

Even though getting up early gives more time to do activities, lack of sleep can actually thwart diet efforts.

Inconsistent sleep habits can increase appetite. This makes a bad choice of food, and adds overall calorie intake, saystery Enright, MS, RDN, nutritionist and author 30-Minute Weight Loss Cookbook.

In fact, one study shows that they lack sleep may burn more calories, but it also tends to eat more food. Therefore, it is very important to sleep for 7'9 hours every night and maintain consistency in the sleep schedule.

2. Drink water After waking up

Drinking a glass of water in the morning not only refreshes the body, but also supports weight loss.

"Drying water in 30 minutes after waking up can help digestion, increase metabolism, and prevent dehydration which is sometimes misinterpreted as hunger," explained Mitri.

Badminton Taub-Dix, MA, RDN, author of Read It Before You Eat It, added that drinking about two glasses of water before eating was proven to help lose almost 1.5 kg in 12 weeks. This is because water gives you a sense of fullness, so that food consumption can be more controlled.

3. High Protein Breakfast

Breakfast is not just a routine, but an important strategy in weight management.

"Starting the day with a high protein breakfast helps you full longer, reduce your appetite, and reduce calorie intake throughout the day," said Mitri.

Protein also plays an important role in regulating hunger and saturated hormones, as well as helping to keep muscle masses burning calories.

Some choices of high protein breakfast include eggs, yogurt, cottage cheese, nuts, to smoothies containing fruits, vegetables, and plant-based protein.

4. Do Physical Activities

Moving in the morning provides many benefits.

"Research shows morning exercise can increase fat burning, accelerate metabolism, and control appetite." said Enright.

More than that, physical activity in the morning is also associated with low BMI and a smaller waist circumference. Exercise also helps regulate the rhythm of circadiance, which is the body's biological clock that affects sleep patterns and energy throughout the day.