10 Morning Habits That Help You Lose Weight

No matter what your weight loss goals are,

losing weight can feel impossible at times.

However, shedding a few pounds doesn’t have

to involve a complete overhaul of your current

diet and lifestyle.

In fact, making a few small changes to your

morning routine can help you lose weight and

keep it off.

This article lists 10 simple morning habits to

incorporate into your regimen to aid your

weight loss efforts.

1. Eat a High-Protein Breakfast

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There’s a good reason breakfast is considered

the most important meal of the day.

What you eat for breakfast can set the course

for your entire day. It determines if you’ll feel

full and satisfied until lunch, or if you’ll be

heading to the vending machine before your

mid-morning snack.

Eating a high-protein breakfast may help cut

cravings and aid in weight loss.

In one study in 20 adolescent girls, eating a

high-protein breakfast reduced post-meal

cravings more effectively than a normal-

protein breakfast (1Trusted Source).

Another small study showed that eating a

high-protein breakfast was associated with

less fat gain and reduced daily intake and

hunger, compared to a normal-protein

breakfast (2Trusted Source).

Protein may also aid weight loss by decreasing

levels of ghrelin, the “hunger hormone” that

is responsible for increasing appetite.

In fact, one study in 15 men found that a

high-protein breakfast suppressed ghrelin

secretion more effectively than a high-carb

breakfast (3Trusted Source).

To help get your day off to a good start,

consider protein sources like eggs, Greek

yogurt, cottage cheese, nuts and chia seeds.

SUMMARY

Studies show that a high-protein breakfast

may aid weight loss by reducing cravings,

appetite and ghrelin secretion.

3. Weigh Yourself

Stepping on the scale and weighing yourself

each morning can be an effective method to

increase motivation and improve self-control.

Several studies have associated

weighing yourself daily with greater weight

loss.

For instance, a study in 47 people found that

those who weighed themselves daily lost

about 13 pounds (6 kg) more over six months

than those who weighed themselves less

often (7Trusted Source).

Another study reported that adults who

weighed themselves daily lost an average of

9.7 pounds (4.4 kg) over a two-year period,

while those who weighed themselves once a

month gained 4.6 pounds (2.1 kg)

(8Trusted Source).

Weighing yourself every morning can also help

foster healthy habits and behaviors that may

promote weight loss.

In one large study, frequent self-weighing was

associated with improved restraint.

Furthermore, those who stopped weighing

themselves frequently were more likely to

report increased calorie intake and decreased

self-discipline (9Trusted Source).

For best results, weigh yourself right when you

wake up. Do so after using the bathroom and

before you eat or drink anything.

Additionally, remember that your weight may

fluctuate daily and can be influenced by a

variety of factors. Focus on the big picture

and look for overall weight loss trends, rather

than getting fixated on small day-to-day

changes.

SUMMARY

Studies have found that daily self-weighing

may be associated with more weight loss

and increased restraint.

4. Get Some Sun

Opening the curtains to let in some sunlight or

spending a few extra minutes outside each

morning can help kickstart your weight loss.

One small study found that exposure to even

moderate levels of light at certain times of the

day can have an influence on weight

(10Trusted Source).

Moreover, an animal study found that

exposure to ultraviolet radiation helped

suppress weight gain in mice fed a high-fat

diet (11Trusted Source).

Exposure to sunlight is also the best way to

meet your vitamin D needs. Some studies

have found that meeting your vitamin D

requirements can aid in weight loss and even

prevent weight gain.

In one study, 218 overweight and obese

women took either vitamin D supplements or

a placebo for one year. At the end of the

study, those who met their vitamin D

requirement lost an average of 7 pounds

(3.2 kg) more than those with inadequate

vitamin D blood levels (12Trusted Source).

Another study followed 4,659 older women for four years and found that higher levels of vitamin D were linked to less weight gain (13Trusted Source).

The amount of sun exposure you need can

vary based on your skin type, the season and

your location. However, letting in some

sunlight or sitting outside for 10–15 minutes

each morning may have a beneficial effect on

weight loss.

SUMMARY

Sun exposure may have an influence on

weight. Sunlight can also help you meet

your vitamin D needs, which may help

increase weight loss and prevent weight

gain.

HEALTHLINE QUIZ

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Our free assessment ranks the best diets for

you based on your answers to 3 quick

questions.

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6. Squeeze in Some Exercise

Getting in some physical activity first thing in

the morning can help boost weight loss.

One study in 50 overweight women measured

the effects of aerobic exercise at different

times of the day.

While there was not much difference noted in

specific food cravings between those who

exercised in the morning versus the

afternoon, working out in the morning was

associated with a higher level of satiety

(16Trusted Source).

Exercising in the morning may also help

keep blood sugar levels steady throughout

the day. Low blood sugar can result in many

negative symptoms, including excessive

hunger.

One study in 35 people with type 1 diabetes

showed that working out in the morning was

associated with improved blood sugar control

(17Trusted Source).

However, these studies focused on very

specific populations and show an association,

rather than causation. More research on the

effects of morning exercise in the general

population is needed.

SUMMARY

Some studies have found that exercising in

the morning may be associated with

increased satiety and improved blood

sugar control.

7. Pack Your Lunch

Making the effort to plan and pack your lunch

ahead of time can be a simple way to make

better food choices and increase weight loss.

A large study including 40,554 people found

that meal planning was associated with better

diet quality, more diet variety and a lower risk

of obesity (18Trusted Source).

Another study found that eating home-cooked

meals more frequently was associated with

improved diet quality and a decreased risk of

excess body fat.

In fact, those who ate home-cooked meals at

least five times per week were 28% less likely

to be overweight than those who only ate

home-cooked meals three times or less per

week (19Trusted Source).

Try setting aside a few hours one night a week

to plan and prepare your meals so that in the

morning you can just grab your lunch and go.

SUMMARY

Studies show that meal planning and

eating home-cooked meals are associ

ated with improved diet quality and a

lower risk of obesity.

8. Sleep Longer

Going to bed a bit earlier or setting your alarm

clock later to squeeze in some extra sleep

may help increase weight loss.

Several studies have found that sleep

deprivation may be associated with an

increased appetite

(20Trusted Source, 21Trusted Source).

One small study found that sleep restriction

increased hunger and cravings, especially for

high-carb, high-calorie foods

(22Trusted Source).

Lack of sleep has also been linked to an

increase in calorie intake.

In one study, 12 participants consumed an

average of 559 more calories after getting

just four hours of sleep, compared to when

they got a full eight hours

(23Trusted Source).

Establishing a healthy sleep schedule is a

critical component of weight loss, along with

eating well and exercising. To maximize your

results, aim for at least eight hours of

sleep per night.

SUMMARY

Studies show that sleep deprivation may

increase appetite and cravings, as well as

calorie intake.

9. Switch up Your Commute

While driving may be one of the most

convenient ways to get to work, it may not be

so great for your waistline.

Research shows that walking, biking or using

public transportation may be tied to a lower

body weight and reduced risk of weight gain.

One study followed 822 people over four years

and found that those who commuted by car

tended to gain more weight than non-car

commuters (24Trusted Source).

Similarly, a study including 15,777 people

showed that using public transportation or

active methods of transport, such as walking

or biking, was associated with a significantly

lower body mass index and body fat

percentage, compared to using private

transportation (25Trusted Source).

Changing up your commute even a few times

per week may be a simple way to ramp up

weight loss.

SUMMARY

Walking, biking and using public

transportation have all been associated

with less weight gain and lower body

weight and body fat, compared to driving

to work.

10. Start Tracking Your Intake

Keeping a food diary to track what you eat can

be an effective way to help boost weight loss

and keep yourself accountable.

One study tracked weight loss in 123 people

for one year and found that completing a food

journal was associated with a greater amount

of weight loss (26Trusted Source).

Another study showed that participants who

regularly used a tracking system to self-

monitor their diet and exercise lost more

weight than those who did not regularly use

the tracking system (27Trusted Source).

Similarly, a study of 220 obese women found

that the frequent and consistent use of a

self-monitoring tool helped improve long-term

weight management (28Trusted Source).

Try using an app or even just a pen and paper

to record what you eat and drink, starting

with your first meal of the day.

SUMMARY

Studies have found that using a food diary

to track your intake can help increase

weight loss.

Start a custom weight loss program

Noom helps you adopt healthy habits so you

can lose weight and keep it off. Your program

is customized to your goals and fitness needs.

Just take a quick assessment and get started

today.

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Evidence Based

How Many Calories Should You Eat per Day to

Lose Weight?

• Calculator

• Average calorie needs

• Calorie basics

• Tips to eat fewer calories

• Calorie counters

• Bottom line

Below is a simple scientific calorie calculator,

along with five evidence-based tips on how to

sustainably reduce your calorie intake.Enter

your details in the calculator below to figure

out how many calories you should be eating

per day to either maintain or lose weight.

The calculator is based on the Mifflin-St Jeor

equation, a formula that numerous studies

have shown to be an accurate way of

estimating calorie needs

(1Trusted Source, 2Trusted Source, 3Trusted Source).

Calorie calculator

Calorie Counter

Units:

U.S. (Imperial)Metric

Gender:

SelectFemaleMale

Age:

Years

Height:

Feet

Inches

Weight:

Pounds

Activity:

SelectSedentary lifestyleSlightly

activeModerately activeActive lifestyleVery

active lifestyle

CALCULATE

This calculator is for informational purposes

only, you should consult a healthcare provider

before making any health decisions

. The calculator is based on the Mifflin-St.

Jeor equation, a formula that has been shown

to be an accurate way of estimating calorie

needs in numerous studies.

How many calories should you eat on

average?

The answer to this question depends on

numerous factors, including your age, height,

current weight, activity level, and metabolic

health, among several others.

When trying to lose weight, a general rule of

thumb is to reduce your calorie intake to 500

fewer calories than your body needs to

maintain your current weight. This will help

you lose about 1 pound (0.45 kg) of body

weight per week.

Below are average calorie ranges that consider

these factors (4Trusted Source).

Women

The average, moderately active woman

between the ages of 26–50 needs to eat

about 2,000 calories per day to maintain her

weight and 1,500 calories per day to lose

1 pound (0.45 kg) of weight per week.

Women who are active and walk more

than 3 miles per day will need to consume

2,200 calories or more daily to maintain their

weight and at least 1,700 calories to

lose 1 pound (0.45 kg) of weight per week.

Young women in their early 20s have higher

calorie needs. They require

about 2,200 calories per day

to maintain their weight.

Women over age 50 generally require fewer

calories. The average moderately active

woman over 50 needs about 1,800 calories

per day to maintain her weight and 1,300

calories per day to lose 1 pound

(0.45 kg) per week.

These estimates do not apply to women who

are pregnant or breastfeeding,

as they have significantly

higher calorie needs.

Men

The average, moderately active man between

the ages of 26–45 needs 2,600 calories per

day to maintain his weight and 2,100 calories

per day to lose 1 (0.45 kg) pound per week.

Active men who walk more than 3 miles per

day may require 2,800–3,000 calories per day

to maintain their weight and 2,300–2,500

calories per day to lose 1 pound (0.45 kg)

of weight per week.

Young men ages 19–25 have higher energy

needs.

They require an average

of 2,800 calories per day to maintain their

weight and up to 3,000

if they’re active.

To lose 1 pound (0.45 kg) per week,

moderately active young men

should consume 2,300–2,500 calories daily.

Energy needs decrease as men age.

Between the ages of 46–65,

moderately active men need an average

of 2,400 calories per day.

After 66 years, the average man’s

calorie needs decrease

to about 2,200 calories per day.

Children

Children have widely varying calorie needs

based on their age, size, and activity level.

Whereas the average toddler

requires 1,200–1,400 calories per day,

the average moderately

active teenager requires 2,000–2,800 calories

per day. Active teenage

boys require even more.

Children who are growing and developing

normally and engage in regular physical

activity usually don’t need to count calories.

When they’re provided with a range of

healthy options to eat, most moderately

active kids naturally eat the amount of food

their body requires.

HEALTHLINE QUIZ

Take our free 3-question diet quiz

Our free assessment ranks the best diets for

you based on your answers to 3 quick

questions.

FIND YOUR DIETS

How to reduce calorie intake

Calories are simply a measure of energy.

To gain weight, you need to consume more

calories than you expend.

Conversely, you lose weight

if you use more calories than you consume.

That said, cutting calories without considering

which foods you eat is usually not a

sustainable way to lose weight. For example,

choosing more nutrient-dense foods will

benefit your health

more than opting for nutrient-poor ones.

Though it works for some people, most

end up hungry and eventually revert

to their old habits.

For this reason, it’s highly recommended

to make a few other permanent

changes to help you maintain

a calorie deficit in the long term,

without feeling starved.

The following evidence-based eating and

lifestyle changes have been shown to help

people lose weight.

1. Eat more protein

When it comes to losing weight,

protein is the king of nutrients.

Adding protein to your diet is a simple,

effective way to lose weight

with minimal effort.

Studies show that protein both increases your

metabolic rate and helps curb your appetite

(5Trusted Source, 6Trusted Source,

7Trusted Source, 8Trusted Source).

Because protein requires energy

to metabolize, a high protein diet

can increase the number of calories

you burn by 80–100 calories per day

(7Trusted Source, 9Trusted Source,

10Trusted Source, 11Trusted Source).

Eating protein helps you stay fuller longer

and may help you consume fewer calories

throughout the day.

One older study showed that

people who ate 30% of calories

from protein ate 441 fewer calories per day

(12Trusted Source).

In other words, you can increase

the number of calories you burn

and decrease the number

of calories you consume simply

by adding protein to your diet.

Protein can also help fight cravings.

In one 2011 study,

consuming 25% of daily calories

from protein reduced obsessive thoughts

about food by 60%, as well

as the desire to snack late at night by 50%

(13Trusted Source).

If you want to lose weight

sustainably and with minimal effort,

consider increasing your protein intake.

It may not only help you lose weight

but also prevent or reduce weight

regain (14Trusted Source,

15Trusted Source, 16Trusted Source).

SUMMARY

Increasing your protein intake can boost

your metabolism, fight cravings, and

significantly reduce appetite.

This can help you lose weight

and keep it off.

2. Avoid sugary soft drinks and fruit juices

Another relatively easy

change you can make

is to eliminate liquid sugar

calories from your diet.

This includes sodas, fruit juices,

chocolate milk, and other

beverages with added sugar.

Your brain doesn’t register liquid calories

in the same way it registers solid calories.

For this reason, drinking sugary soda doesn’t

make your brain automatically compensate

by having you eat smaller amounts

of other things

instead (17Trusted Source,

18Trusted Source).

Studies have shown that sugary drinks are

strongly linked to an increased risk of obesity,

with one study in children showing a 60%

increased risk for each daily serving

of a sugar-sweetened beverage

(19Trusted Source, 20Trusted Source).

The harmful effects of sugar go beyond weight

gain. It can have negative effects on

metabolic health and raise your risk

of many diseases (21Trusted Source).

Eating fruit, which also contains fiber

and other important nutrients,

isn’t associated with the same negative

effects as drinking fruit juice

or other sweetened beverages.

However, eating large amounts

of added sugar and sugary drinks

can harm your health

in a variety of ways.

There’s no physiological need

for these beverages,

and the long-term benefits

of avoiding them can be enormous.

SUMMARY

It’s important to avoid sugary soft drinks

and fruit juices, as liquid sugar is the

single most fattening aspect of the

Western diet.

3. Drink more water

One very simple trick to increase weight loss

is to drink more water.

Studies have suggested drinking water

can increase the number of calories you burn

for up to 90 minutes

(22Trusted Source, 23Trusted Source).

Drinking about eight, 8-ounce glasses

(2 liters) of water per day

may make you burn about 96 more calories.

However, recent studies

suggest drinking water may

not increase the number of calories you burn

(24Trusted Source).

The timing of when you drink water

may be even more important.

Drinking water immediately before meals

may help reduce hunger

and make you eat fewer calories

(25Trusted Source).

In one 12-week study, drinking 17 ounces

(0.5 liters) of water half an hour before meals

made people lose 44% more weight

(26Trusted Source).

When combined with a healthy diet,

drinking more water, especially before meals,

appears to be helpful

if you need to lose weight.

Drinking caffeinated beverages,

such as coffee and green tea, may also boost

metabolism slightly, at least in the short term.

Doing so is associated with losing weight

and keeping it off

(27Trusted Source,

28Trusted Source, 29Trusted Source,

30Trusted Source).

SUMMARY

Some studies have shown that drinking

water may boost metabolism.

Drinking it half an hour before meals

can help you eat fewer calories.

4. Exercise and lift weights

When you eat fewer calories, your body

compensates by saving energy,

making you burn fewer calories.

This is why long-term calorie restriction can

significantly reduce your metabolism.

Plus, it can lead to a loss of muscle mass.

Muscle is metabolically active, so this can

reduce your metabolism even further.

The only proven strategy to prevent this effect

is to exert your muscles by lifting weights.

This has been repeatedly shown to prevent

muscle loss and stop your metabolism

from slowing during long-term

calorie restriction (31Trusted Source).

When trying to lose weight,

it’s important to maintain

or strengthen your muscles

in addition to losing fat.

If you can’t get to a gym,

consider doing bodyweight exercises,

such as pushups,

squats, and situps, at home.

Doing some cardio,

including walking,

swimming,

or jogging,

can also be important —

not necessarily for weight loss

but for optimal health and general well-being.

What’s more, exercise has a variety

of other benefits that go beyond weight loss,

such as increased longevity and energy

levels, a lower risk of disease,

and simply feeling better

every day

(32Trusted Source, 33Trusted Source,

34Trusted Source, 35Trusted Source,

36Trusted Source).

SUMMARY

Lifting weights is important,

as it reduces muscle loss

and prevents

your metabolic rate from slowing.

5. Reduce your refined carb intake

Cutting carbs is a very effective way to lose

weight, as it reduces appetite

and makes you eat fewer calories

(37Trusted Source, 38Trusted Source).

Studies have shown that eating a low carb diet

until fullness can make you lose about two

to three times more weight

than a calorie-restricted, low fat diet

(38Trusted Source, 39Trusted Source).

What’s more, low carb diets have many

other benefits for health,

especially for people with type 2 diabetes

or metabolic syndrome

(40Trusted Source, 41Trusted Source).

Yet, you don’t have to go low carb.

Simply ensure that you eat quality, fiber-rich

carb sources, focusing on whole,

single-ingredient foods.

If you stick to whole foods,

the exact composition of your diet

becomes less important.

SUMMARY

Cutting carbs may aid weight loss

by reducing your appetite

and making you eat fewer calories.

Start a custom weight loss program

Noom helps you adopt healthy habits

so you can lose weight

and keep it off.

Your program is customized to your goals

and fitness needs.

Just take a quick assessment

and get started today.

1. Eat a High-Protein Breakfast

Share on Pinterest

There’s a good reason breakfast is considered

the most important meal of the day.

What you eat for breakfast can set the course

for your entire day. It determines if you’ll feel

full and satisfied until lunch, or if you’ll be

heading to the vending machine before your

mid-morning snack.

Eating a high-protein breakfast may help cut

cravings and aid in weight loss.

In one study in 20 adolescent girls, eating a

high-protein breakfast reduced post-meal

cravings more effectively than a normal-

protein breakfast (1Trusted Source).

Another small study showed that eating a

high-protein breakfast was associated with

less fat gain and reduced daily intake and

hunger, compared to a normal-protein

breakfast (2Trusted Source).

Protein may also aid weight loss by decreasing

levels of ghrelin, the “hunger hormone” that

is responsible for increasing appetite.

In fact, one study in 15 men found that a

high-protein breakfast suppressed ghrelin

secretion more effectively than a high-carb

breakfast (3Trusted Source).

To help get your day off to a good start,

consider protein sources like eggs, Greek

yogurt, cottage cheese, nuts and chia seeds.

SUMMARY

Studies show that a high-protein breakfast

may aid weight loss by reducing cravings,

appetite and ghrelin secretion.

2. Drink Plenty of Water

Starting your morning with a glass or two of

water is an easy way to enhance weight loss.

Water can help increase your energy

expenditure, or the number of calories your

body burns, for at least 60 minutes.

In one small study, drinking 16.9 fluid ounces

(500 ml) of water led to a 30% increase in

metabolic rate, on average (4Trusted Source).

Another study found that overweight women

who increased their water intake to over 34

ounces (one liter) per day lost an extra 4.4

pounds (2 kg) over one year, without making

any other changes in their diet or exercise

routine (5Trusted Source).

What’s more, drinking water may reduce

appetite and food intake in some individuals.

One study in 24 older adults showed that

drinking 16.9 fluid ounces (500 ml) of water

reduced the number of calories consumed at

breakfast by 13% (6Trusted Source).

In fact, most studies on the topic have shown

that drinking 34–68 ounces (1–2 liters) of

water per day can aid in weight loss.

Starting your morning with water and staying

well hydrated throughout the day is a great

way to boost weight loss with minimal effort.

SUMMARY

Increasing your water intake has been

associated with an increase in weight loss

and energy expenditure, as well as a

decrease in appetite and food intake.

3. Weigh Yourself

Stepping on the scale and weighing yourself

each morning can be an effective method to

increase motivation and improve self-control.

Several studies have associated

weighing yourself daily with greater weight

loss.

For instance, a study in 47 people found that

those who weighed themselves daily lost

about 13 pounds (6 kg) more over six months

than those who weighed themselves less

often (7Trusted Source).

Another study reported that adults who

weighed themselves daily lost an average of

9.7 pounds (4.4 kg) over a two-year period,

while those who weighed themselves once a

month gained 4.6 pounds (2.1 kg)

(8Trusted Source).

Weighing yourself every morning can also help

foster healthy habits and behaviors that may

promote weight loss.

In one large study, frequent self-weighing was

associated with improved restraint.

Furthermore, those who stopped weighing

themselves frequently were more likely to

report increased calorie intake and decreased

self-discipline (9Trusted Source).

For best results, weigh yourself right when you

wake up. Do so after using the bathroom and

before you eat or drink anything.

Additionally, remember that your weight may

fluctuate daily and can be influenced by a

variety of factors. Focus on the big picture

and look for overall weight loss trends, rather

than getting fixated on small day-to-day

changes.

SUMMARY

Studies have found that daily self-weighing

may be associated with more weight loss

and increased restraint.

4. Get Some Sun

Opening the curtains to let in some sunlight or

spending a few extra minutes outside each

morning can help kickstart your weight loss.

One small study found that exposure to even

moderate levels of light at certain times of the

day can have an influence on weight

(10Trusted Source).

Moreover, an animal study found that

exposure to ultraviolet radiation helped

suppress weight gain in mice fed a high-fat

diet (11Trusted Source).

Exposure to sunlight is also the best way to

meet your vitamin D needs. Some studies

have found that meeting your vitamin D

requirements can aid in weight loss and even

prevent weight gain.

In one study, 218 overweight and obese

women took either vitamin D supplements or

a placebo for one year. At the end of the

study, those who met their vitamin D

requirement lost an average of 7 pounds

(3.2 kg) more than those with inadequate

vitamin D blood levels (12Trusted Source).

Another study followed 4,659 older women for four years and found that higher levels of vitamin D were linked to less weight gain (13Trusted Source).

The amount of sun exposure you need can

vary based on your skin type, the season and

your location. However, letting in some

sunlight or sitting outside for 10–15 minutes

each morning may have a beneficial effect on

weight loss.

SUMMARY

Sun exposure may have an influence on

weight. Sunlight can also help you meet

your vitamin D needs, which may help

increase weight loss and prevent weight

gain.

5. Practice Mindfulness

Mindfulness is a practice that involves fully

focusing on the present moment and bringing

awareness to your thoughts and feelings.

The practice has been shown to enhance

weight loss and promote healthy eating

habits.

For example, an analysis of 19 studies found

that mindfulness-based interventions

increased weight loss and reduced obesity-

related eating behaviors (14Trusted Source).

Another review had similar findings, noting

that mindfulness training resulted in

significant weight loss in 68% of the studies

reviewed (15Trusted Source).

Practicing mindfulness is simple. To get

started, try spending five minutes each

morning sitting comfortably in a calm space

and connecting with your senses.

SUMMARY

Some studies have found that mindfulness

can increase weight loss and promote

healthy eating behaviors.

6. Squeeze in Some Exercise

Getting in some physical activity first thing in

the morning can help boost weight loss.

One study in 50 overweight women measured

the effects of aerobic exercise at different

times of the day.

While there was not much difference noted in

specific food cravings between those who

exercised in the morning versus the

afternoon, working out in the morning was

associated with a higher level of satiety

(16Trusted Source).

Exercising in the morning may also help

keep blood sugar levels steady throughout

the day. Low blood sugar can result in many

negative symptoms, including excessive

hunger.

One study in 35 people with type 1 diabetes

showed that working out in the morning was

associated with improved blood sugar control

(17Trusted Source).

However, these studies focused on very

specific populations and show an association,

rather than causation. More research on the

effects of morning exercise in the general

population is needed.

SUMMARY

Some studies have found that exercising in

the morning may be associated with

increased satiety and improved blood

sugar control.

7. Pack Your Lunch

Making the effort to plan and pack your lunch

ahead of time can be a simple way to make

better food choices and increase weight loss.

A large study including 40,554 people found

that meal planning was associated with better

diet quality, more diet variety and a lower risk

of obesity (18Trusted Source).

Another study found that eating home-cooked

meals more frequently was associated with

improved diet quality and a decreased risk of

excess body fat.

In fact, those who ate home-cooked meals at

least five times per week were 28% less likely

to be overweight than those who only ate

home-cooked meals three times or less per

week (19Trusted Source).

Try setting aside a few hours one night a week

to plan and prepare your meals so that in the

morning you can just grab your lunch and go.

SUMMARY

1. Eat a High-Protein Breakfast

Share on Pinterest

There’s a good reason breakfast is considered the most important meal of the day.

What you eat for breakfast can set the course for your entire day. It determines if you’ll feel full and satisfied until lunch, or if you’ll be heading to the vending machine before your mid-morning snack.

Eating a high-protein breakfast may help cut cravings and aid in weight loss.

In one study in 20 adolescent girls, eating a high-protein breakfast reduced post-meal cravings more effectively than a normal-protein breakfast (1Trusted Source).

Another small study showed that eating a high-protein breakfast was associated with less fat gain and reduced daily intake and hunger, compared to a normal-protein breakfast (2Trusted Source).

Protein may also aid weight loss by decreasing levels of ghrelin, the “hunger hormone” that is responsible for increasing appetite.

In fact, one study in 15 men found that a high-protein breakfast suppressed ghrelin secretion more effectively than a high-carb breakfast (3Trusted Source).

To help get your day off to a good start, consider protein sources like eggs, Greek yogurt, cottage cheese, nuts and chia seeds.

SUMMARY

Studies show that a high-protein breakfast may aid weight loss by reducing cravings, appetite and ghrelin secretion.

2. Drink Plenty of Water

Starting your morning with a glass or two of water is an easy way to enhance weight loss.

Water can help increase your energy expenditure, or the number of calories your body burns, for at least 60 minutes.

In one small study, drinking 16.9 fluid ounces (500 ml) of water led to a 30% increase in metabolic rate, on average (4Trusted Source).

Another study found that overweight women who increased their water intake to over 34 ounces (one liter) per day lost an extra 4.4 pounds (2 kg) over one year, without making any other changes in their diet or exercise routine (5Trusted Source).

What’s more, drinking water may reduce appetite and food intake in some individuals.

One study in 24 older adults showed that drinking 16.9 fluid ounces (500 ml) of water reduced the number of calories consumed at breakfast by 13% (6Trusted Source).

In fact, most studies on the topic have shown that drinking 34–68 ounces (1–2 liters) of water per day can aid in weight loss.

Starting your morning with water and staying well hydrated throughout the day is a great way to boost weight loss with minimal effort.

SUMMARY

Increasing your water intake has been associated with an increase in weight loss and energy expenditure, as well as a decrease in appetite and food intake.

3. Weigh Yourself

Stepping on the scale and weighing yourself each morning can be an effective method to increase motivation and improve self-control.

Several studies have associated weighing yourself daily with greater weight loss.

For instance, a study in 47 people found that those who weighed themselves daily lost about 13 pounds (6 kg) more over six months than those who weighed themselves less often (7Trusted Source).

Another study reported that adults who weighed themselves daily lost an average of 9.7 pounds (4.4 kg) over a two-year period, while those who weighed themselves once a month gained 4.6 pounds (2.1 kg) (8Trusted Source).

Weighing yourself every morning can also help foster healthy habits and behaviors that may promote weight loss.

In one large study, frequent self-weighing was associated with improved restraint. Furthermore, those who stopped weighing themselves frequently were more likely to report increased calorie intake and decreased self-discipline (9Trusted Source).

For best results, weigh yourself right when you wake up. Do so after using the bathroom and before you eat or drink anything.

Additionally, remember that your weight may fluctuate daily and can be influenced by a variety of factors. Focus on the big picture and look for overall weight loss trends, rather than getting fixated on small day-to-day changes.

SUMMARY

Studies have found that daily self-weighing may be associated with more weight loss and increased restraint.

4. Get Some Sun

Opening the curtains to let in some sunlight or spending a few extra minutes outside each morning can help kickstart your weight loss.

One small study found that exposure to even moderate levels of light at certain times of the day can have an influence on weight (10Trusted Source).

Moreover, an animal study found that exposure to ultraviolet radiation helped suppress weight gain in mice fed a high-fat diet (11Trusted Source).

Exposure to sunlight is also the best way to meet your vitamin D needs. Some studies have found that meeting your vitamin D requirements can aid in weight loss and even prevent weight gain.

In one study, 218 overweight and obese women took either vitamin D supplements or a placebo for one year. At the end of the study, those who met their vitamin D requirement lost an average of 7 pounds (3.2 kg) more than those with inadequate vitamin D blood levels (12Trusted Source).

Another study followed 4,659 older women for four years and found that higher levels of vitamin D were linked to less weight gain (13Trusted Source).

The amount of sun exposure you need can vary based on your skin type, the season and your location. However, letting in some sunlight or sitting outside for 10–15 minutes each morning may have a beneficial effect on weight loss.

SUMMARY

Sun exposure may have an influence on weight. Sunlight can also help you meet your vitamin D needs, which may help increase weight loss and prevent weight gain.

5. Practice Mindfulness

Mindfulness is a practice that involves fully focusing on the present moment and bringing awareness to your thoughts and feelings.

The practice has been shown to enhance weight loss and promote healthy eating habits.

For example, an analysis of 19 studies found that mindfulness-based interventions increased weight loss and reduced obesity-related eating behaviors (14Trusted Source).

Another review had similar findings, noting that mindfulness training resulted in significant weight loss in 68% of the studies reviewed (15Trusted Source).

Practicing mindfulness is simple. To get started, try spending five minutes each morning sitting comfortably in a calm space and connecting with your senses.

SUMMARY

Some studies have found that mindfulness can increase weight loss and promote healthy eating behaviors.

6. Squeeze in Some Exercise

Getting in some physical activity first thing in the morning can help boost weight loss.

One study in 50 overweight women measured the effects of aerobic exercise at different times of the day.

While there was not much difference noted in specific food cravings between those who exercised in the morning versus the afternoon, working out in the morning was associated with a higher level of satiety (16Trusted Source).

Exercising in the morning may also help keep blood sugar levels steady throughout the day. Low blood sugar can result in many negative symptoms, including excessive hunger.

One study in 35 people with type 1 diabetes showed that working out in the morning was associated with improved blood sugar control (17Trusted Source).

However, these studies focused on very specific populations and show an association, rather than causation. More research on the effects of morning exercise in the general population is needed.

SUMMARY

Some studies have found that exercising in the morning may be associated with increased satiety and improved blood sugar control.

7. Pack Your Lunch

Making the effort to plan and pack your lunch ahead of time can be a simple way to make better food choices and increase weight loss.

A large study including 40,554 people found that meal planning was associated with better diet quality, more diet variety and a lower risk of obesity (18Trusted Source).

Another study found that eating home-cooked meals more frequently was associated with improved diet quality and a decreased risk of excess body fat.

In fact, those who ate home-cooked meals at least five times per week were 28% less likely to be overweight than those who only ate home-cooked meals three times or less per week (19Trusted Source).

Try setting aside a few hours one night a week to plan and prepare your meals so that in the morning you can just grab your lunch and go.

SUMMARY

Studies show that meal planning and eating home-cooked meals are associated with improved diet quality and a lower risk of obesity.

8. Sleep Longer

Going to bed a bit earlier or setting your alarm clock later to squeeze in some extra sleep may help increase weight loss.

Several studies have found that sleep deprivation may be associated with an increased appetite (20Trusted Source, 21Trusted Source).

One small study found that sleep restriction increased hunger and cravings, especially for high-carb, high-calorie foods (22Trusted Source).

Lack of sleep has also been linked to an increase in calorie intake.

In one study, 12 participants consumed an average of 559 more calories after getting just four hours of sleep, compared to when they got a full eight hours (23Trusted Source).

Establishing a healthy sleep schedule is a critical component of weight loss, along with eating well and exercising. To maximize your results, aim for at least eight hours of sleep per night.

SUMMARY

Studies show that sleep deprivation may increase appetite and cravings, as well as calorie intake.

9. Switch up Your Commute

While driving may be one of the most convenient ways to get to work, it may not be so great for your waistline.

Research shows that walking, biking or using public transportation may be tied to a lower body weight and reduced risk of weight gain.

One study followed 822 people over four years and found that those who commuted by car tended to gain more weight than non-car commuters (24Trusted Source).

Similarly, a study including 15,777 people showed that using public transportation or active methods of transport, such as walking or biking, was associated with a significantly lower body mass index and body fat percentage, compared to using private transportation (25Trusted Source).

Changing up your commute even a few times per week may be a simple way to ramp up weight loss.

SUMMARY

Walking, biking and using public transportation have all been associated with less weight gain and lower body weight and body fat, compared to driving to work.

10. Start Tracking Your Intake

Keeping a food diary to track what you eat can be an effective way to help boost weight loss and keep yourself accountable.

One study tracked weight loss in 123 people for one year and found that completing a food journal was associated with a greater amount of weight loss (26Trusted Source).

Another study showed that participants who regularly used a tracking system to self-monitor their diet and exercise lost more weight than those who did not regularly use the tracking system (27Trusted Source).

Similarly, a study of 220 obese women found that the frequent and consistent use of a self-monitoring tool helped improve long-term weight management (28Trusted Source).

Try using an app or even just a pen and paper to record what you eat and drink, starting with your first meal of the day.

SUMMARY

Studies have found that using a food diary to track your intake can help increase weight loss.

The Bottom Line

Making a few small changes to your morning habits can be an easy and effective way to increase weight loss.

Practicing healthy behaviors in the morning can also get your day started on the right foot and set you up for success.

For best results, make sure you combine these morning habits with a well-rounded diet and healthy lifestyle.

How to Lose Weight Fast in 3 Simple Steps

How to Lose Weight Fast in 3 Simple Steps

Calorie calculator

Calorie Counter

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CALCULATE

This calculator is for informational purposes only, you should consult a healthcare provider before making any health decisions. The calculator is based on the Mifflin-St. Jeor equation, a formula that has been shown to be an accurate way of estimating calorie needs in numerous studies.

How many calories should you eat on average?

The answer to this question depends on numerous factors, including your age, height, current weight, activity level, and metabolic health, among several others.

When trying to lose weight, a general rule of thumb is to reduce your calorie intake to 500 fewer calories than your body needs to maintain your current weight. This will help you lose about 1 pound (0.45 kg) of body weight per week.

Below are average calorie ranges that consider these factors (4Trusted Source).

Women

The average, moderately active woman between the ages of 26–50 needs to eat about 2,000 calories per day to maintain her weight and 1,500 calories per day to lose 1 pound (0.45 kg) of weight per week.

Women who are active and walk more than 3 miles per day will need to consume 2,200 calories or more daily to maintain their weight and at least 1,700 calories to lose 1 pound (0.45 kg) of weight per week.

Young women in their early 20s have higher calorie needs. They require about 2,200 calories per day to maintain their weight.

Women over age 50 generally require fewer calories. The average moderately active woman over 50 needs about 1,800 calories per day to maintain her weight and 1,300 calories per day to lose 1 pound (0.45 kg) per week.

These estimates do not apply to women who are pregnant or breastfeeding, as they have significantly higher calorie needs.

Men

The average, moderately active man between the ages of 26–45 needs 2,600 calories per day to maintain his weight and 2,100 calories per day to lose 1 (0.45 kg) pound per week.

Active men who walk more than 3 miles per day may require 2,800–3,000 calories per day to maintain their weight and 2,300–2,500 calories per day to lose 1 pound (0.45 kg) of weight per week.

Young men ages 19–25 have higher energy needs. They require an average of 2,800 calories per day to maintain their weight and up to 3,000 if they’re active. To lose 1 pound (0.45 kg) per week, moderately active young men should consume 2,300–2,500 calories daily.

Energy needs decrease as men age. Between the ages of 46–65, moderately active men need an average of 2,400 calories per day. After 66 years, the average man’s calorie needs decrease to about 2,200 calories per day.

Children

Children have widely varying calorie needs based on their age, size, and activity level.

Whereas the average toddler requires 1,200–1,400 calories per day, the average moderately active teenager requires 2,000–2,800 calories per day. Active teenage boys require even more.

Children who are growing and developing normally and engage in regular physical activity usually don’t need to count calories. When they’re provided with a range of healthy options to eat, most moderately active kids naturally eat the amount of food their body requires.

What are calories?

A calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. To lose weight, you need to eat fewer calories than your body burns each day.

How to reduce calorie intake

Calories are simply a measure of energy. To gain weight, you need to consume more calories than you expend. Conversely, you lose weight if you use more calories than you consume.

That said, cutting calories without considering which foods you eat is usually not a sustainable way to lose weight. For example, choosing more nutrient-dense foods will benefit your health more than opting for nutrient-poor ones.

Though it works for some people, most end up hungry and eventually revert to their old habits.

For this reason, it’s highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved.

The following evidence-based eating and lifestyle changes have been shown to help people lose weight.

1. Eat more protein

When it comes to losing weight, protein is the king of nutrients.

Adding protein to your diet is a simple, effective way to lose weight with minimal effort.

Studies show that protein both increases your metabolic rate and helps curb your appetite (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).

Because protein requires energy to metabolize, a high protein diet can increase the number of calories you burn by 80–100 calories per day (7Trusted Source, 9Trusted Source, 10Trusted Source, 11Trusted Source).

Eating protein helps you stay fuller longer and may help you consume fewer calories throughout the day. One older study showed that people who ate 30% of calories from protein ate 441 fewer calories per day (12Trusted Source).

In other words, you can increase the number of calories you burn and decrease the number of calories you consume simply by adding protein to your diet. Protein can also help fight cravings.

In one 2011 study, consuming 25% of daily calories from protein reduced obsessive thoughts about food by 60%, as well as the desire to snack late at night by 50% (13Trusted Source).

If you want to lose weight sustainably and with minimal effort, consider increasing your protein intake.

It may not only help you lose weight but also prevent or reduce weight regain (14Trusted Source, 15Trusted Source, 16Trusted Source).

SUMMARY

Increasing your protein intake can boost your metabolism, fight cravings, and significantly reduce appetite. This can help you lose weight and keep it off.

2. Avoid sugary soft drinks and fruit juices

Another relatively easy change you can make is to eliminate liquid sugar calories from your diet.

This includes sodas, fruit juices, chocolate milk, and other beverages with added sugar.

Your brain doesn’t register liquid calories in the same way it registers solid calories.

For this reason, drinking sugary soda doesn’t make your brain automatically compensate by having you eat smaller amounts of other things instead (17Trusted Source, 18Trusted Source).

Studies have shown that sugary drinks are strongly linked to an increased risk of obesity, with one study in children showing a 60% increased risk for each daily serving of a sugar-sweetened beverage (19Trusted Source, 20Trusted Source).

The harmful effects of sugar go beyond weight gain. It can have negative effects on metabolic health and raise your risk of many diseases (21Trusted Source).

Eating fruit, which also contains fiber and other important nutrients, isn’t associated with the same negative effects as drinking fruit juice or other sweetened beverages. However, eating large amounts of added sugar and sugary drinks can harm your health in a variety of ways.

There’s no physiological need for these beverages, and the long-term benefits of avoiding them can be enormous.

SUMMARY

It’s important to avoid sugary soft drinks and fruit juices, as liquid sugar is the single most fattening aspect of the Western diet.

3. Drink more water

One very simple trick to increase weight loss is to drink more water.

Studies have suggested drinking water can increase the number of calories you burn for up to 90 minutes (22Trusted Source, 23Trusted Source).

Drinking about eight, 8-ounce glasses (2 liters) of water per day may make you burn about 96 more calories.

However, recent studies suggest drinking water may not increase the number of calories you burn (24Trusted Source).

The timing of when you drink water may be even more important. Drinking water immediately before meals may help reduce hunger and make you eat fewer calories (25Trusted Source).

In one 12-week study, drinking 17 ounces (0.5 liters) of water half an hour before meals made people lose 44% more weight (26Trusted Source).

When combined with a healthy diet, drinking more water, especially before meals, appears to be helpful if you need to lose weight.

Drinking caffeinated beverages, such as coffee and green tea, may also boost metabolism slightly, at least in the short term. Doing so is associated with losing weight and keeping it off (27Trusted Source, 28Trusted Source, 29Trusted Source, 30Trusted Source).

SUMMARY

Some studies have shown that drinking water may boost metabolism. Drinking it half an hour before meals can help you eat fewer calories.

4. Exercise and lift weights

When you eat fewer calories, your body compensates by saving energy, making you burn fewer calories.

This is why long-term calorie restriction can significantly reduce your metabolism.

Plus, it can lead to a loss of muscle mass. Muscle is metabolically active, so this can reduce your metabolism even further.

The only proven strategy to prevent this effect is to exert your muscles by lifting weights.

This has been repeatedly shown to prevent muscle loss and stop your metabolism from slowing during long-term calorie restriction (31Trusted Source).

When trying to lose weight, it’s important to maintain or strengthen your muscles in addition to losing fat.

If you can’t get to a gym, consider doing bodyweight exercises, such as pushups, squats, and situps, at home.

Doing some cardio, including walking, swimming, or jogging, can also be important — not necessarily for weight loss but for optimal health and general well-being.

What’s more, exercise has a variety of other benefits that go beyond weight loss, such as increased longevity and energy levels, a lower risk of disease, and simply feeling better every day (32Trusted Source, 33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source).

SUMMARY

Lifting weights is important, as it reduces muscle loss and prevents your metabolic rate from slowing.

5. Reduce your refined carb intake

Cutting carbs is a very effective way to lose weight, as it reduces appetite and makes you eat fewer calories (37Trusted Source, 38Trusted Source).

Studies have shown that eating a low carb diet until fullness can make you lose about two to three times more weight than a calorie-restricted, low fat diet (38Trusted Source, 39Trusted Source).

What’s more, low carb diets have many other benefits for health, especially for people with type 2 diabetes or metabolic syndrome (40Trusted Source, 41Trusted Source).

Yet, you don’t have to go low carb. Simply ensure that you eat quality, fiber-rich carb sources, focusing on whole, single-ingredient foods.

If you stick to whole foods, the exact composition of your diet becomes less important.

SUMMARY

Cutting carbs may aid weight loss by reducing your appetite and making you eat fewer calories.

The best online calorie counters

Many websites and apps can help you track your calorie intake.

Try using a calorie counter for at least a few days to see how many calories, carbs, protein, fat, fiber, vitamins, and minerals you’re actually eating.

Seeing the numbers like this can often be eye-opening.

The bottom line

How many calories you need per day depends on whether you want to maintain, lose, or gain weight, as well as various other factors, such as your gender, age, height, current weight, activity level, and metabolic health.

Reducing calories does not mean starving yourself. A few simple dietary and lifestyle changes, including exercising, properly hydrating, and increasing your protein intake, can help you lose weight and feel satisfied.

How to Lose Weight Fast in 3 Simple Steps

How to Lose Weight Fast in 3 Simple Steps