Search Weight Loss Topics: |
Doing This One Thing Every Morning Could Help You Lose Weight … – News-Daily.com
![](https://www.dgw.tv/wp-content/themes/elegant-brit-b/images/caticon.gif)
![](https://www.dgw.tv/wp-content/themes/elegant-brit-b/images/comicon.gif)
And it has nothing to do with depriving yourself.
Its human nature to look for shortcutsespecially when it comes to losing weight. But scientific research has made it abundantly clear that the key to long-lasting weight loss isnt committing to an overly restrictive diet or vowing to go hard at the gym every single day. Whats more effective is making small, incremental healthy changes that are easier to stick with.
If youre used to eating a lot of ultra-processed foods and live a primarily sedentary lifestyle, making changes to the way you eat and live can feel overwhelming. Where should you even start? Its something that Gabbi Berkow, MA, RD, CND, CPT, a registered dietitian and certified personal trainer, hears a lot from clients. Instead of changing everything all at once, try starting with integrating one or two healthy habits into your daily routine. There are two habits in particular that Berkow says can be beneficial for weight loss: moving for at least 10 minutes each morning and eating breakfast or a snack with fiber, protein and healthy fats.
How 10 Minutes of Movement in the Morning Can Support a Weight Loss Goal
Registered dietitian Danielle Broder, MS, RDN and Berkow both say that its a misconception that people have to work out super intensely every day if they want to lose weight. This couldnt be further from the truth, Broder says. Weight loss comes primarily from your diet and exercise is an addition that can enhance your results and improve your health both physically and mentally.
Its not unusual to wake up in the morning with the best intention of getting a workout in at some point during the day, only to find that you dont actually have time to change into workout clothes, go to the gym and shower. Its time-consuming, right? Berkow says that starting each day with just 10 minutes of movement is a more realistic habit for many. Starting your day with movementany type of movement that gets your blood flowing, muscles warm, and that you enjoyensures you get physical activity in, she says. It could be as simple as going for a walk or doing cardio-based movements (like jumping jacks and mountain climbers) to three of your favorite songs.
Exercise improves your mood, reduces anxiety, increases your energy, enhances focus and helps regulate your appetite so youre more motivated to make healthy choices, Berkow says.
She adds that exercise also improves brain function by increasing blood flow to the areas of your brain that help you make good decisions and concentrate. This sets [you] up to make healthy choices throughout the day, she says. Plus, starting your day with movement that feels good will motivate you to move more throughout the dayyoull know how good it feels and will want to move instead of viewing working out as a chore!
Its true that going for a run, to the gym, to a workout class, or doing an at-home workout all contribute to weight loss. But dont underestimate the power of 10 minutes of movement a dayit counts!
How Eating a Breakfast or Snack With Protein, Fiber, and Healthy Fats Supports a Weight Loss Goal
The second morning habit that Berkow says can help support a weight loss goal is eating a breakfast or snack that contains protein (ideally she says 20 grams), fiber and healthy fats. Packing protein- and fiber-rich snacks is key for helping you stay full and make healthy choices throughout the day, she says. Protein is king for weight loss: its the macronutrient that keeps you the fullest, helps stabilize your blood sugar, preserves your muscle (so weight loss is fat and not muscle), burns the most calories in digestion, and revs your metabolism. She adds that between 20 and 30 grams of protein is needed at every meal and snack to prevent muscle breakdown.
Broder also says that protein, fiber and healthy fats are key nutrients when it comes to weight loss. She explains that fiber helps with immediate satiety and protein keeps you feeling fuller for longer. Protein has a higher thermic effect compared to other macronutrients, meaning that youre burning more calories to process protein compared to carbs and fat. If youre someone who is always hungry, pair protein and fiber at every meal, and watch the magic happen! she says.
What does this look like, exactly? Berkow says that some examples of foods that provide adequate protein include a cup of plain Greek yogurt, three to four eggs, one cup of low-fat cottage cheese, or a protein shake made with protein powder and one cup of milk (dairy or non-dairy). She says to combine any of these foods with a fruit, vegetable or whole grain for fiber. As for healthy fats, many of the same foods that contain protein also have this nutrient (such as eggs, nuts, and nut butter). Avocados are another good source of healthy fats and also have fiber.
Making small, incremental healthy changes can lead to achieving weight loss goals that last long-term. Start with these two simple habits. Once they become part of your routine, then you can incorporate a couple more healthy changes into your life. With time, youll see that these small changes add up to a big impact.
Sources
Read more here:
Doing This One Thing Every Morning Could Help You Lose Weight ... - News-Daily.com
- Lose Weight Super Fast And Keep It Off For Good [Last Updated On: June 10th, 2011] [Originally Added On: June 10th, 2011]
- How To Lose Weight Fast [Last Updated On: June 10th, 2011] [Originally Added On: June 10th, 2011]
- Fat Burning Program WORKS! [Last Updated On: June 13th, 2011] [Originally Added On: June 13th, 2011]
- Treadmill Workouts : How to Lose Weight Fast [Last Updated On: June 14th, 2011] [Originally Added On: June 14th, 2011]
- Weight Loss Pills That Work [Last Updated On: June 14th, 2011] [Originally Added On: June 14th, 2011]
- How to (lose weight) fast (I lost 30 pounds) [Last Updated On: June 17th, 2011] [Originally Added On: June 17th, 2011]
- How To Lose Weight Fast Home Workout - Quick Belly Fat Burning Exercises - Under 15 Minutes [Last Updated On: June 17th, 2011] [Originally Added On: June 17th, 2011]
- Fast Weight Loss workout exercises to lose 5 lbs. a week [Last Updated On: June 19th, 2011] [Originally Added On: June 19th, 2011]
- How To Lose Weight Fast - Like 20 pounds in 3 weeks! [Last Updated On: June 23rd, 2011] [Originally Added On: June 23rd, 2011]
- How To Lose Weight Fast and Safe [Last Updated On: June 26th, 2011] [Originally Added On: June 26th, 2011]
- Part 1 of How to lose weight fast in 10 days [Last Updated On: June 27th, 2011] [Originally Added On: June 27th, 2011]
- OMG How to lose weight fast - My best diet tips revealed [Last Updated On: July 3rd, 2011] [Originally Added On: July 3rd, 2011]
- How to lose weight fast and keep it off [Last Updated On: August 13th, 2011] [Originally Added On: August 13th, 2011]
- Weight Loss Diet - 7 Day Belly Blast Diet [Last Updated On: August 13th, 2011] [Originally Added On: August 13th, 2011]
- Weight Loss [Last Updated On: September 1st, 2011] [Originally Added On: September 1st, 2011]
- 3 Ways To Lose Weight Fast [Last Updated On: September 3rd, 2011] [Originally Added On: September 3rd, 2011]
- Fast Weight Loss Tips [Last Updated On: September 4th, 2011] [Originally Added On: September 4th, 2011]
- How To Lose Weight Fast By Grazing (BBC NEWS REPORT) [Last Updated On: September 27th, 2011] [Originally Added On: September 27th, 2011]
- foods to help lose weight | diets to help lose weight | help lose weight fast [Last Updated On: September 27th, 2011] [Originally Added On: September 27th, 2011]
- Review of How to Lose Weight Fast Without Pills - Lose Weight Fast and Safe - Lose Weight Safe [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- Lose Weight Fast and Easy Menu Plan Bikini Exercise Lost 90 Pounds [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- How To Lose Weight Fast - Guaranteed [Last Updated On: October 6th, 2011] [Originally Added On: October 6th, 2011]
- SUPERFOOD GREEN DRINK - LOSE WEIGHT FAST - RAW FOOD - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- Hungry? Hunger Control, Cravings, Weight Loss, Nutrition - Video [Last Updated On: October 14th, 2011] [Originally Added On: October 14th, 2011]
- LOSE WEIGHT FAST? TRY A 30 DAY RAW FOOD DETOX. - Video [Last Updated On: October 20th, 2011] [Originally Added On: October 20th, 2011]
- LOSE WEIGHT FAST WITH RAW FOODS (FRUITS and VEGETABLES) - Video [Last Updated On: October 20th, 2011] [Originally Added On: October 20th, 2011]
- Lose Weight Fast in 2 Weeks? I'm Mad! Lose Weight Now-22 Lbs in 2 Weeks - Video [Last Updated On: October 24th, 2011] [Originally Added On: October 24th, 2011]
- Slow Metabolisms [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- How Do You Lose Weight Fast - 2 Tips For Quick Results - YouTube - Video [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- How To Lose Weight - Fast - And Keep It Off - Video [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- How To Lose Weight Fast and Easy Motivational Weight Loss Speaker Food Addiction Weight Loss Tips - Video [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- how to lose weight fast for kids - Video [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- 2 steps to lose weight fast - Video [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- Lose Weight Fast on A Treadmill Using This - Video [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- The Diet Solution Program and Diet Plans To Lose Weight Fast - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- Best Weight Loss Programs for Fast Weight Loss - Video [Last Updated On: November 3rd, 2011] [Originally Added On: November 3rd, 2011]
- HASfit's Free Weight Loss Program for Women | How To Lose Weight Fast For Women Tips | 112811 - Video [Last Updated On: November 28th, 2011] [Originally Added On: November 28th, 2011]
- How to lose fat and BUILD/GAIN muscle FAST... BEFORE and AFTER -Brandon Carter Workout - Video [Last Updated On: November 30th, 2011] [Originally Added On: November 30th, 2011]
- Weight Loss Plans to Lose Weight Quickly Weight Tips For a Healthy Life - Video [Last Updated On: November 30th, 2011] [Originally Added On: November 30th, 2011]
- How To Lose Weight Fast - 10 Secrets - Video [Last Updated On: December 12th, 2011] [Originally Added On: December 12th, 2011]
- Lose Weight Fast - 3 Tips For Massive Results - Video [Last Updated On: December 12th, 2011] [Originally Added On: December 12th, 2011]
- How to Lose Weight Fast - The truth about Fat Burning Foods and Weight Loss Programs - Video [Last Updated On: December 12th, 2011] [Originally Added On: December 12th, 2011]
- How To Lose Weight Fast And Easy - Video [Last Updated On: December 16th, 2011] [Originally Added On: December 16th, 2011]
- How To Lose 10 Pounds In A Week-How Lose 10 Pounds In A Week Easy - Video [Last Updated On: December 18th, 2011] [Originally Added On: December 18th, 2011]
- How To Lose Weight Fast and Get Sexy Flat Abs - Video [Last Updated On: December 29th, 2011] [Originally Added On: December 29th, 2011]
- 3 Tips to Lose Weight Fast and Keep it off! - Video [Last Updated On: December 31st, 2011] [Originally Added On: December 31st, 2011]
- Lose Weight Fast | Diets For Quick Weight Loss - Video [Last Updated On: December 31st, 2011] [Originally Added On: December 31st, 2011]
- How to Lose Weight Fast - Learn how to lose weight in 10 days - Video [Last Updated On: January 21st, 2012] [Originally Added On: January 21st, 2012]
- 3 Things You Must Do To Lose Weight Fast - Video [Last Updated On: January 27th, 2012] [Originally Added On: January 27th, 2012]
- How To Lose Weight Fast For Women - Video [Last Updated On: January 27th, 2012] [Originally Added On: January 27th, 2012]
- Weight Loss Success: Mark D. Rucker Made Small Changes And Lost 100 Pounds [Last Updated On: January 31st, 2012] [Originally Added On: January 31st, 2012]
- Md. health centers take more personal approach to weight loss [Last Updated On: February 2nd, 2012] [Originally Added On: February 2nd, 2012]
- Gastric Bypass 'is not a cosmetic surgery' [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- Stop cravings -- 3 tips to beat cravings and lose weight fast.MOV - Video [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- Lose Weight Fast... It's Possible 2012... - Video [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- How to lose Weight Fast - Stop Dieting + (Top Reviews) - Video [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- 10 "Kick Ass" Weight Loss Secrets - Video [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- How To Lose Weight Fast | Lose 20lbs in 30 Days | Fat Burning Workout | Part 3 of 4 by HASfit 083111 - Video [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- EUGENIE JONES | Attitude must match your aspirations [Last Updated On: February 7th, 2012] [Originally Added On: February 7th, 2012]
- From Fit to Fat: Losing Fattitudes to Lose Weight [Last Updated On: February 8th, 2012] [Originally Added On: February 8th, 2012]
- How to lose weight fast - How I did it! - Video [Last Updated On: February 9th, 2012] [Originally Added On: February 9th, 2012]
- Fat Loss Forever Diet Review - Lose Weight Fast With Intermittent Fasting - Video [Last Updated On: February 10th, 2012] [Originally Added On: February 10th, 2012]
- How To Lose Weight Fast - 6 Important Tips For Weight Loss + Amazing Life Change - Video [Last Updated On: February 10th, 2012] [Originally Added On: February 10th, 2012]
- Do not starve yourself to lose weight: researcher [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- Foods to Speed Up Metabolism [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- Primary care program helps obese teen girls manage weight, improve body image and behavior [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- Fur flies as Daisy Lowe is accused of being overweight [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- Primary Care Intervention Helps Obese Teen Girls Manage Weight, Improve Body Image, and Change Behavior [Last Updated On: February 14th, 2012] [Originally Added On: February 14th, 2012]
- New Program Helps Teen Girls With Weight Issues [Last Updated On: February 14th, 2012] [Originally Added On: February 14th, 2012]
- newsitaliapress.it [Last Updated On: February 15th, 2012] [Originally Added On: February 15th, 2012]
- iSatori Once Again Revolutionizes Fat Burning With the Release of New Ultra-Concentrated MX-LS7™ v2 [Last Updated On: February 18th, 2012] [Originally Added On: February 18th, 2012]
- Open casting call today for ladies who want to lose [Last Updated On: February 18th, 2012] [Originally Added On: February 18th, 2012]
- Healthy Living: Bariatric surgery [Last Updated On: February 18th, 2012] [Originally Added On: February 18th, 2012]
- Swapping ingredients never tasted so good [Last Updated On: February 18th, 2012] [Originally Added On: February 18th, 2012]
- Reduce bloating - get rid of a bloated stomach and lose weight fast - Video [Last Updated On: February 21st, 2012] [Originally Added On: February 21st, 2012]
- Lose Weight Fast In 14 Days With The Lemonade Diet - Video [Last Updated On: February 21st, 2012] [Originally Added On: February 21st, 2012]
- How to Lose Weight FAST at home! - Video [Last Updated On: February 21st, 2012] [Originally Added On: February 21st, 2012]
- How To Lose Weight Fast In 90 Days-3 Powerful Tips To Lose Weight Fast - Video [Last Updated On: February 21st, 2012] [Originally Added On: February 21st, 2012]
- Extreme Weight Loss For Teens [Last Updated On: February 22nd, 2012] [Originally Added On: February 22nd, 2012]
- Nicole's doggie diet dilemma [Last Updated On: February 22nd, 2012] [Originally Added On: February 22nd, 2012]