You have not ordered your favourite double McSpicy meal from Mcdonald’s for the longest time now, you refrained your hands from digging into the cookie jar in the stashed in the kitchen cabinet and you have been working out regularly in a posh boutique gym that you have signed up for recently, but those extra pounds seem to be stubbornly clinging on to your waistline. Can’t seem to figure out where the problem lies?
What most people do not realise is that some of their seemingly harmless morning habits and practices may actually hinder their efforts in their quest for weight loss glory. Here are five morning rituals that you should consider giving up for a better body.
1. Skipping Breakfast
Remember the saying breakfast is king? Well, scientists have now proven that the best way to lose weight is indeed by eating breakfast like a king, lunch like a prince and dine like a pauper. A study of 50,000 participants by a group of researchers from Tel Aviv University reported that those who made breakfast as the biggest meal of the day were found to have a significantly lower BMI than the others who waited until lunch or dinner to indulge themselves to a spread, even when they consume a similar amount of calories. Tuck into a hearty breakfast and pamper yourself with a scrumptious and delectable meal in the mornings to regulate your metabolism and keep your BMI under control. Nutritionists propose a healthy breakfast that consists of 600 calories of carbohydrates, lean protein and a bit of dessert to ensure you kickstart your day on the right foot.
2. Too Much Shut-Eye
It is about time everyone starts drawing on the wisdom of a phrase from the 15th century originated from Shakespeare’s As You Like It — too much of anything is never a good thing. This may come as a surprise to some of you, but sleep is one of them. When your body is deprived of sleep, it tends to produce cortisol, a stress-response natural hormone, which in turn, lead to an increased appetite. If you think sleeping in might compensate for that, think again. According to a recent study by a group of researchers from Harvard University, it is reported that sleeping for more than ten hours a night can potentially lead to a higher BMI (body mass index). Not exactly ideal for your weight loss goals, don’t you think? This is why doctors generally recommend clocking in six to eight hours of sleep every night as oversleeping will not do your health any better either in the long run.
3. Getting Ready in The Dark
More often than not, the very first thing that we do upon waking up in the morning is to head groggily into the bathroom and take that compulsory morning leak. And since we are already at it, we freshen up, blast the shower, step out of the bathroom and get ready for work almost immediately — all of that while the blinds or curtains remain closed. Do you know that the blue light waves emitted from the early morning sun not only helps your body wake up but also boosts your metabolism level? Yes, exposing your body to the morning sunlight for just a mere 20 or 30 minutes each day is sufficient to provide you with a metabolism boost to kick start your day. so, the next time you wake up, remember to draw your blinds or curtains immediately to let in all of the morning goodness.
4. Fail to Make Your Own Bed
We assure you that we are not trying to be a nag, but as strange as it may sound, failing to make your own bed is not only an unruly and unhygienic habit, it has also been linked to contributing to weight gain. A study recent study by the US National Sleep Foundation involving close to 300 participants found that those who made their beds in the mornings are able to clock in better quality sleep as a result of a clean and conducive sleeping environment come night time. As we all know, a healthy and regular sleep-wake cycle is one of the important factors if you want to make that ideal weight, so giddy up and set a good example to your little ones by making your own bed in the mornings instead of leaving it to your dutiful Indonesian or Filipino helper.
5. Forgetting to Weigh Yourself
Sometimes, the most effective way to remain steadfast and focus on your goals is to have a constant reminder of your progress. A group of researchers from Cornell University reported indicated that the act of weighing yourself daily has been proven as a successful and effective method that encourages individuals to stay on track in their quest for weight loss. The decreasing numbers on the weighing scale double up as a form of motivation while a small increase in the digits serves as a reminder to pay extra attention to the calorie intake for the week. Make it a habit to always step on the weighing scale first thing in the morning after you take a leak (before eating or drinking anything) to get the most accurate number.