1. Increase fiber intake at breakfast
One of the most important factors of your diet to consider if you're looking to lose weight is the amount of fiber you eat. Not only is fiber crucial to your overall health because it aids digestion and helps regulate your blood sugar levels (both of which can help you lose weight), but it also promotes satiety between meals in order to keep cravings and overeating to a minimum.
"Fiber takes up space in the stomach, so it increases the time between a meal being consumed and cravings for the next meal," Mazzoni explains, noting than many Americans don't eat nearly enough fiber each day, "which is part of why our country faces an obesity epidemic."
For these reasons, eating a high-fiber breakfast instead of one packed with refined carbs (which you can learn about the effects of here) is one great habit to implement for faster weight loss results. "Fiber can be found in whole foods like beans, fresh fruits and vegetables and nuts and seeds," Mazzoni lists. Here are a few expert-approved, fiber-rich breakfast ingredients.
You may also consider taking a dietary supplement to fit some additional fiber into your diet. "For those considering a fiber supplement, choose a brand that sells unflavored fiber with no unhealthy additives like artificial flavors or colors," Mazzoni recommends. Got it!
2. Drink more water in the morning
While this one may seem like a no-brainer you've heard time and time again, it's crucial to remember the importance of ample hydration—especially first thing in the morning. Rather than reaching for your cup of coffee as soon as you wake up, experts recommend starting your day off on the right foot with a tall glass of water.
"Drinking water can help you stay hydrated and can reduce the intensity of cravings," Mustabašić tells us. She cites one study that suggests drinking water can help reduce body weight and body mass index in overweight individuals. "The results suggest that water-induced thermogenesis may play a role in weight reduction," she explains.
In addition to these fat-blasting properties, drinking water before meals can help reduce your caloric intake. "You can also try drinking water before meals as it can help you eat less, and therefore, consume fewer calories," Mustabašić notes. Nice!
The bottom line
At the end of the day, it's important to remember that weight loss is a complex process that involves many factors, including diet, fat-blasting exercises like these, and lifestyle habits. However, incorporating these morning habits into a healthy, well-rounded lifestyle can help support weight loss and overall health. By making small, sustainable changes to our daily routines, we can achieve lasting weight loss and enjoy the many benefits of a healthy, balanced lifestyle.