Weight gain and obesity have become an epidemic. Fighting it is critical since obesity is linked to various health issues like high blood sugar, high blood pressure, high triglycerides, high levels of low-density lipoproteins (LDL or bad cholesterol), poor bone health, inflammations and a lot more.
According to a study in the New England Journal of Medicine, high body-mass index (BMI) is a risk factor for an expanding set of chronic diseases including chronic kidney disease, diabetes mellitus, cardiovascular disease, and an array of musculoskeletal disorders.
Some of the obesity-related conditions leading to preventable deaths are strokes, Type 2 diabetes, heart disease, and certain types of cancer.
Eating balanced and getting regular physical exercise is the most effective ways to fight obesity so that you can protect yourself from many deadly diseases and live a healthy life for many more years.
Your daily morning routine has a huge influence when it comes to weight gain. Starting the day on the wrong foot can make you gain more pounds rather than losing them, despite eating healthy and regular exercise.
Here are some daily morning habits that cause weight gain.
“Early to bed and early to rise makes a man healthy, wealthy and wise.” Waking up early is good for your health and your weight.
Too much sleep or poor sleep increases your level of cortisol, an appetite-stimulating hormone, which leads to overeating. Adults should get seven to nine hours sleep every night, according to the National Sleep Foundation.
Not Drinking Enough Water
You should drink a glass of water or lemon water first thing in the morning. Water intake maintains the right temperature and nutrient balance in your body. Plus, water aids in digestion and quickly fills up your stomach so there will be a less chance of overeating at breakfast.
Start your day with a lukewarm of water if you want to lose weight. You can add lemon juice and honey to your water. This combination will create a more alkaline environment in your stomach, thus helping you lose weight faster.
Before leaving the house, you must have your breakfast. Skipping it means that you may not be successful in reaching your weight loss goal.
Once you don’t eat your breakfast, your metabolism and body’s fat-burning capability messes up. But, if you eat breakfast, your energy level increases and this is good for the body as it needs the energy to activate its functions and stabilize glucose levels.
In addition to this, eating breakfast lowers the cortisol level in your blood that can cause overeating and more weight gain.
There is also an increase in the production of acidic juices in your stomach and trigger inflammation and symptoms of gastritis when you wait too long to eat breakfast after you wake up.
Eating Processed Food For Breakfast
Eating the wrong food during breakfast can be bad for your weight. It will make you feel sluggish, cause you to gain weight, and increase your risk of chronic disease.
Eat healthy breakfast that includes protein, carbohydrates, fiber, and healthy fats that make you feel full and gives you energy. Some of the healthy choices are green tea, Quinoa, smoothie, plain yogurt, nuts, and whole fruits. Stay away from donuts, packaged juice, pancake, sugary breakfast bars, and pastries.
Morning is a perfect time if you want to stay motivated to lose weight. Always make sure to set aside time in your morning routine to do some exercise.
Before starting your exercise regimen, you must track your weight first. Track it on a daily basis for you to have a clear knowledge about what really causes you to gain weight as well as what type of changes you can make to your exercise and diet to lose weight.
There is no need to hit the gym when it comes to your morning exercise. You can take up biking, jogging, running, or swimming. But, don’t forget to do some stretching before you start exercising as it will help loosen up your muscles, get your body ready for the day, and clear your mind.
Not Enjoying Morning Sunlight
When you wake up in the morning, go out and enjoy the sun. Not getting morning sunlight is bad for your weight loss effort.
Sunlight helps in speeding up your metabolism. That’s why, when you get up in the morning, take a walk or do some yoga outdoors. A 20 to 30 minutes of sunlight exposure is enough to affect your BMI.