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This Morning Routine Will Boost Weight Loss & Vitality

You can enhance your sleep, nutrition, mental health, and exercise levels in less than 30 minutes, with just a few small changes to your morning. Making small changes to your morning routine has outsized impacts on weight loss, health, and vitality.

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Make the Secrets of Health and Wellness Part of Your Morning


Making small changes to your morning routine has outsized impacts on weight loss, health, and vitality.

Better sleep, better nutrition, a healthy mind, and exercise are key to being happier, healthier, living longer and achieving more. Making these four things part of our daily routines is a lot easier said than done.


A good morning routine is important. Almost everyone can find a way to tweak our mornings a little bit. Making small changes to your morning routine has outsized impacts on weight loss, health, and wellness. Making these same changes at some other time of the day is not as effective, and often just not practical.


5 Steps to Boost Weight Loss and Vitality


1. Wake up rested


Regardless of how much sleep you’re getting, you can improve how you wake up by waking up naturally

It’s almost impossible to wake up rested if you’re not getting enough sleep. What’s worse is that poor quality sleep has an influence on the hormones that control appetite. Ever notice how hungry you are after not getting enough sleep?


So if you’re having sleep issues, you’ll want to fix them. There are a number of great resources to help you sleep better. These 21 essential sleep strategies and the included 14-day plan can help put you on the right track.


If your problem is simply not getting enough sleep, make a habit of going to be a little earlier!


Regardless of how much sleep you’re getting, you can really improve how you wake up and get going by waking up naturally. This means no alarm, but only if you can pull that off.


Waking up without an alarm is not really an option for most of us. The next best thing to waking up without an alarm is waking up to an alarm that’s tuned to your sleep cycle. Luckily, there’s an app for that! Apps like Sleep Cycle monitor your sleep and nudge you out of bed a little more gently than traditional alarms.


Wake up a plan to get you through at least the first hour, so your routine goes smoothly, even when you’re tired.

2. But first, coffee!


Caffeine offers a number of health benefits, boosts your workout performance and makes exercising more enjoyable!

If you’re not into caffeine, that’s fine: skip ahead to step 3. The other 85% of people, read on...


To kick start your day and help manage your weight, look no farther than coffee, or tea, if that’s your thing. There is a reason that caffeine is a key ingredient in almost every fat-burning supplement you can buy: it’s one of the few natural substances that’s proven to aid fat burning and to boost your metabolism.


Caffeine improves mood and offers a number of health benefits, according to many studies on the subject. Coffee, for example, provides benefits from the antioxidants it contains. Caffeine also boosts your workout performance and has been shown to make exercising more enjoyable!


Ideally, your coffee or tea should be sugar-free. Go for sustainable, but still easy to make. Sustainable means no coffee capsules, not even recyclable ones! Organic and fair-trade prepared it in a plastic-free coffee maker is best for flavor and for the environment.


Try this all glass and wood pour-over coffeemaker (it’s simple and beautiful). Or for the best homemade espresso and lattes, the Rancilio Silvia can't be beat. If tea is your thing, consider this loose leaf green tea made in a traditional Japanese-style teapot.


3. Healthy mind, healthy body


Most people who maintain their weight loss find the time to let go of negative thoughts and feelings and accept themselves. Meditation is a powerful enabler of that.

What does meditation have to do with weight loss? Integrative nutrition health coach, Sarah Anne Steward calls meditation the best-kept secret for permanent weight loss. She shares her observations from work with clients that most people who maintain their weight loss are the ones that find the time to let go of negative thoughts and feelings and accept themselves. Meditation is a powerful enabler of that.


Even if you’re just looking for more balance, lower stress and better focus and wellbeing, you should really consider making meditation part of your morning routine.


Practicing meditation on a regular basis helps cultivate the skills to be more mindful - more tuned into the present moment, more balanced - and less prone to distraction and to rehashing unhealthy thoughts or triggers that are counterproductive to losing weight or other objectives you’ve set for yourself.


Making meditation part of your morning routine is easy and impactful. A 10 to 15-minute session will work wonders. I challenge you to try it for a week and let me know if you disagree.


Build your mediation skills by following a program. This 28-day program is a great guide for beginners. For some short 10-minute meditation exercises, try the Little Book of Mindfulness.


You can meditate anywhere that’s comfortable. This meditation cushion helps with posture and relaxation. Sitting on my cushion also sends a clear "do not disturb" message to your family.


4. Get moving


20 minutes of vigorous exercise gets your juices flowing and prepares you to take life head-on

Any doctor will tell you that exercise makes you mentally and physically fitter, and reverses the effects of aging.


Some types of exercise are better than others.


Short periods of vigorous exercise that include resistance training offer a lot more benefits than longer, moderate-intensity exercises. This 2017 study showed that High-Intensity Interval Training (HIIT) actually works at the cellular level to “correct” age-related declines.


The morning is the best time to exercise, and here’s why.


  • You’re more likely to stick with your program when you do it first thing

  • Exercising in the morning actually improves sleep. Working out later in the day can throw off your body clock

  • People who exercise in the morning actually lose more weight than people who do the same exercises later in the day


You don’t need to sign up for a CrossFit class or leave the comfort of your home to get your morning dose of HIIT. But, you will need to crank up the intensity.


A personal trainer or group classes can help crank things up. If that’s not your thing, bring your trainer into your home with an exercise video.


This 5-star rated 20-minute HIIT DVD is great, super affordable and effective. Don’t forget some light dumbbells and a yoga mat!



5. Eat better...and probably more

Your breakfast needs to be protein and produce powered, and bigger than you probably think.

Breakfast is the most important meal of the day”, right? Even so, most of us are not getting what we need from this super important meal. Your breakfast needs to be protein and produce powered, and probably bigger than you think.


If you’ve done 20 mins of HIIT, you not only need to provide fuel to your muscles but also set yourself up for the day. You should be aiming for about 350 calories. Add some fat and carbs to the lean protein and vegetables to round your macronutrients and get the right number of calories for you.


There is no shortage of quality breakfast options, but when you’re in a hurry a protein and vegetable smoothie is hard to beat. Try one of these two amazing vegetable packed, protein-powered smoothies.



The Bottom Line


You can enhance your sleep, nutrition, mental health, and exercise levels in less than 30 minutes, with just a few small changes to your morning.


Making small changes to your morning routine has outsized impacts on weight loss, health, and vitality.


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