Soak Up The Sun
Rise and shine! Enjoying the sun in the morning can help you lose weight! Researchers have discovered that exposure to the sun in the morning – even in small amounts – can contribute to weight loss. Studies have also shown that mice exposed to UV radiation had a lower risk of weight gain when they were exposed to a high fat diet.
Exposure to sunshine is also a fantastic way to get some Vitamin D. Studies have also shown that meeting your daily vitamin D requirements can help you lose weight as well!
How much sun should you be getting in the morning? The amount of sun that you need is dependent on the season, where you live, and your skin type. Overall, it’s a good idea to spend about 10-15 minutes sitting in the sun in the morning or letting some sunlight in through the windows.
Eat a High Protein Breakfast
Set yourself up for weight loss success with a high protein breakfast! A high protein breakfast, can keep you full, energized, and away from sugary snacks in the middle of the morning.
In a study of 20 adolescent girls, researchers found that choosing a high protein diet, rather than a typical amount of protein for breakfast, decreased chances of post-meal cravings.
Another study showed that eating a high protein diet was linked to diminished weight gain, while suppressing hunger and reduced food intake throughout the day! Researchers explain that this may be due to the fact that protein cuts down on the amount of the hunger hormone, ghrelin, that our bodies produces.
Get Moving
Help amp up your weight loss by exercising in the morning! Studies have shown that when overweight women work out in the mornings, they have a higher satiety rate. Working out in the morning can also help to regulate blood sugar, which can help to avoid excessive hunger and cravings.
Studies have also shown that individuals with diabetes who worked out in the morning were able to greatly improve their blood sugar.
Get More Sleep
Here’s one more reason to sleep in just a little bit longer: getting more rest can help you lose weight! Studies have shown that a lack of sleep can lead to weight gain. Studies have also shown that sleep deprivation also increased appetite and cravings for high carb and high calorie foods.
Getting adequate sleep is also important, because it decreases your chances of overeating. A 2004 study showed that participants of the study who only got four hours of sleep ate 559 more calories than participants of the study who had a full eight hours of sleep.
Eating well and exercising is important to losing weight, however, it’s also important to get enough sleep every night. Try to get eight hours of sleep each night to maximize your weight loss results!
Change Up Your Commute
As much as you love your drives to and from work, you may want to consider a different commute if you’re trying to lose weight.
Studies have shown that biking, walking and using public transportation have been linked to smaller waistlines, and a reduced chance of gaining weight. In a study of 822 people, researchers found that over the course of four years, individuals who drove to work gained more weight than those who did not.
Another study showed that commuters who used public transportation, walked or biked to work had lower body fat percentage and lower BMI (body mass index), compared to those who drove.
If it’s possible, try to switch up your commute a few times a week, to see changes in your weight!
