8 effective morning exercises for weight loss
This article highlights 7 morning habits that will lead to quick success in weight loss efforts. These habits will help you to lose weight as well as keep your body healthy.
1. Drinking half a liter of water on an empty stomach
You can drink half a liter or two full glasses of water before breakfast in the morning. This will make the stomach feel a bit full, so even if you don’t eat much for breakfast, it will feel full. Also, since there are no calories in water, it does not cause weight gain at all. So you can drink half a liter of water without any worries before eating breakfast.
This technique can be used at other times of the day as well. If you drink half a liter of water before eating and then start eating, you may feel full even if you eat less than what you normally eat. Thus this habit will help to lose weight.
Many people think that you should not drink water before eating, but you should drink it at least half an hour before eating. Otherwise there will be digestive problems. There is no scientific evidence for such an idea or suggestion.
However, if you are not in the habit of drinking two glasses of water at the same time in the morning, gradually increase the amount. At first it felt a little uncomfortable, but there was nothing to worry about. This discomfort will go away in a few days.
2. Set aside snacks or snacks throughout the day
When we are very hungry we often eat unhealthy food, there is no time to think about whether the food is healthy at all. Maybe Singara, Puri, Jilapi, or Coke – whatever is available at hand is eaten. Almost everyone knows that these are not very healthy foods, yet it becomes difficult to control greed.
An effective way to counteract this tendency is to think about what to eat for breakfast in the morning. When you go out of the house, maybe you can cut fruit, cucumber, carrot or tomato in a box and take it with you. It can be eaten during breaks.
Again you can keep 6-7 nuts in a packet. Breakfast is a very important meal – it can either make or break your day. If you plan in the morning or have something to eat with it, maybe it will be a little easier to stop the attraction towards this unhealthy food.
3. Walking to work or school in the morning
You can walk in the morning to work, to the market, or to school. If the distance is too long, start small. Then gradually increase the amount of walking. Try to walk fast while walking.
If you have a habit of going by rickshaw, you can walk down the road a little earlier in the last 10 minutes. After getting on the bus, you can get off 1-2 stops first and walk the rest. Make it a habit to park the car 10 minutes in advance and walk the rest of the way. Gradually increasing the amount of walking will make the process easier for you.
If you can start exercising little by little between daily work and travel, then the exercise habit will come under control like a routine of daily life. Not just weight loss but regular exercise is essential for maintaining that weight and keeping the body healthy.
4. Eating tea and coffee without sugar
If you have a habit of eating tea and coffee in the morning, then make it a habit to eat them without sugar. Excess calories come easily from sugar, which leads to weight gain. There is no need to eat sugar separately to stay healthy. The body does not get any special nutrients from sugar. So the more sugar you avoid in a healthy diet, the better.
Reducing the intake of sugar in tea and coffee or eliminating the habit of eating sugar will be more helpful in losing weight. It may feel a little bad to eat at first due to lack of habit, but gradually tea-coffee without sugar will start to feel good.
Again, many people have the habit of eating biscuits with tea. Although biscuits are not very sweet to eat, they are usually made with a lot of sugar, flour and fat. So most biscuits have a lot of calories. So if you want to lose weight, it is better to avoid eating biscuits with tea.
5. Weight measured in the morning
Studies have shown that people who measure weight regularly are more successful at losing weight. Weight loss will be followed by fatigue and constant tiredness. Weight loss will be followed by fatigue and constant tiredness. Weight loss will be followed by fatigue and constant tiredness. So get up every morning and weigh yourself to control your weight.
The rule for measuring weight is to go to the bathroom in the morning and measure on an empty stomach. Weight measurement should be done after the same cloth or similar cloth every day. Weights can then be recorded on a chart or calendar. Moreover, various apps are available on the phone where weekly, monthly and annual weights are shown in the form of graphs. You can also save weight in these. In this way, it is possible to keep an eye on whether the weight is increasing or decreasing easily.
If you do not lose weight even after following healthy habits, then it will be possible to find the cause and change accordingly. Weight loss will be followed by fatigue and constant tiredness . As a result, you may decide to walk a little longer, or decide not to eat fast food one day. These will play an important role in reducing your weight.
Measuring weight every day can cause some people a little anxiety. If this is the case with you, you can measure every few days or even a specific day of the week without measuring every day.
. Exercise in the morning
Everyone knows that exercise is necessary to lose weight. But many times it is seen that in the busyness of the day’s work, it is not done backwards. So it is better to do the exercise in the morning.
Any type of exercise can be done, such as jumping, brisk walking, running , getting up and lifting weights. Exercise in the morning by choosing the exercise that is convenient and feels good. At the beginning of the day, it seems that you have done a great job. This inspiration will also help to keep the mind well throughout the day and also to choose healthy food. If you have time in the afternoon, you can exercise again.
. Get enough sleep
To stay healthy, you need to sleep like food and water every day. Sleep is not just a need for rest. During sleep, the brain is active and performs many important functions.
Weight loss will be followed by sleep deprivation. Numerous studies have shown that there is a link between excess sleep and excess weight, which can be due to a variety of reasons. Sleep deprivation can lead to increased appetite, overeating, and a tendency to eat too much fat or carbohydrates. If you are awake at night then you may want to eat something again.
Moreover, sleep deprivation can make you feel tired during the day, which may cause you to lose interest in eating well with exercise or time. Wants to eat spicy fast food or processed food. Lack of sleep day after day can lead to stress, which can lead to weight gain in many ways. To know more about this you can read the article How to reduce belly fat .
All in all, it is important to get enough sleep, even when losing weight. Adults usually need 7 to 8 hours of sleep. Get up in the morning and calculate how long you have slept. If sleep deprivation comes up, you need to change your sleep routine.
. Fix action points for each day
After measuring the weight in the morning, you can fix a specific action point for that day. This practice will help you to lose weight if you follow it properly. A study by the University of Oxford highlights the importance of this action point. The study was performed on 100 overweight people.
In the study, these 100 people were divided into two groups and one group was asked to weigh themselves every morning. The other group is also asked to weigh in the morning, but with this they are asked to fix an action point or specific task for the day that will help to lose weight. Among such works were:
- Today I sit at the table, do not eat any food without watching phone-TV
- Today we will go for a walk together without chatting with our friends
- I will not eat anything today after 8 pm
- Today I will walk 10,000 steps
From the list of many such action points, any one of the tasks they set for that day. This way they would choose one every day, and at the end of the week they would think of a job that would help them lose more weight.
How much weight a team lost after 6 weeks is monitored. Those who were in the first group, that is, those who just weighed, lost an average of about 1 kg. And the second group, who chose an action point after measuring weight, lost an average of more than 4 kg. In other words, both groups lost weight, but the second group lost about 3 kg more weight!
So after measuring the weight in the morning from today, start picking one action point for each day. This article highlights some of our favorite weight loss action points .
However, if you adhere to just one point, such as refraining from eating coke and eating 2 plates of rice again, it will not be possible to lose weight. You need to focus on what you need to do in order to lose weight, such as healthy eating habits and exercise.