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  • Dr. Nancy

The Ultimate Morning Routine for Optimizing Weight Loss

If you are working towards achieving that perfect figure and meeting your weight loss targets, morning time would be the most ideal for going about it. This is when the body is fresh and full of energy and is capable of taking up some physical activity.

Start your day off right!

Further, supporting your weight loss efforts in the morning is far better than lingering it to the evening as it is only likely that your hectic schedule would make you skip it.

Here are a few strategies to add to your morning routine that can help you meet your weight loss goals.


Drinking at least 16 oz (500 ml) of water when you first wake up starts your day off right! Aim to drink at least half of your body weight in ounces every day.

We have the built-in mechanism to regulate our thirst. It is a survival mechanism. And too often we ignore it. We have actually conditioned ourselves to ignore the thirst sensation.

When we ignore that first feeling of being thirsty, we are telling our brain that there is no water available. That shifts us into survival mode and the brain puts the body on high alert, engaging our fight or flee response. This stimulates the body to conserve resources and hold onto what it currently has, making it near impossible to lose weight.


Gratitude takes practice like any other habit or skill to be developed. It requires an appreciation of the positive aspects of your life. It should not be a comparison to someone else’s situation, good or bad. This is your opportunity to shine light on the things that matter in your life, big or small.

Think it and ink it. Keeping a gratitude journal is a great way to keep yourself on track with a positive attitude.

The sun

Going back right to the basics, the sun forms an important part of your morning routines. It is essential to get some sunlight early in the morning. This basically sets up the body clock for the rest of the day and keeps you going. According to this study, people who basked in the sun’s rays for 20-30 minutes in the morning hours have shown lower BMI than the others who do not. Besides, a little exposure to the sun also helps you in setting your sleep cycles and streamlining your schedule.


During the day, our mind remains busy and occupied with a number of different issues that need our attention. In this context, it is best to take a few moments out of the morning schedule for yourself and try to calm your mind down. Yes, physical exercises do contribute a lot to managing weight but are just not enough.

A more focused approach is required to shed pounds. It is thus highly recommended to start your day with meditation in order to stabilize your mind and emotions and focus on your breath. This calms down your monkey mind and nervous system, setting you up for higher brain performance throughout the day.


Many celebrities practice yoga. It not only revitalizes your body but also makes your mind focus and calms your breathing. This helps you work the entire day with full vigor along with bringing your weight loss goals to fruition.

And this is what various studies are saying too. A recent study conducted in 2015 on 1,500 people by medical researcher Alan Kristal also concluded the visible effects of yoga on one’s weight. However, care should be taken that you are performing the right set of exercises and postures. It is highly recommended to take help of professionals if required.

Keep it Cold

Take a cold shower. Cold water on your body, especially your face actually stimulates the vagus nerve, activating the parasympathetic nervous system and calming down your stress.

At the end of your shower, turn the water to cold. Breathe in and out through your nose, don’t hold your breath. Relax and breathe under the cold streaming water for 30-60 seconds. Make sure to get your face in there too for maximum effect.

Green tea

Green tea has positive and often dramatic effects on your body, including weight loss benefits. Apart from that, it also works by keeping your heart healthy and safe.

A cup of green tea provides you with a rich dose of polyphenols and antioxidants to neutralize free radicals and combat oxidative stress that contributes to weight gain and accelerates aging.

Over to You

Now you know, the morning hours can prove to be extremely useful for your body and maintaining a healthy weight. Mornings are when the body is fit and energetic owing to a whole night of sleep and a lack of physical activity.

It’s time to make the best use of mornings in order to go a long way in optimizing your weight loss. Just remember though, the efforts made in the morning should be backed by suitable activities during the day as well for best results.


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