Losing weight after 30: how should you start your morning?

Losing weight when you are young and energetic is difficult, losing weight after the age of 30 will be even more difficult. Because during this period, many people's physical strength has shown signs of decline and more fat accumulates in the body.

However, the above will not become a big obstacle if you have the right weight loss method. Some morning habits really help promote weight loss. Maintaining them for a long time can really make a big change, according to the health website Verywell Health (USA).

Doing light exercise in the morning by walking really makes losing weight easier

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The following habits to start the day are scientifically proven to help people over 30 lose weight effectively and sustainably:

Weigh yourself in the morning to lose weight effectively and start your day full of energy.

Weighing yourself first thing in the morning, right after you wake up and before you eat anything, has been shown to lead to more positive weight loss results. A study published in PubMed Central found that people who weighed themselves every day lost an average of 13 pounds in 6 months.

The reason is that the act of stepping on the scale every morning and before meals helps remind you of your weight loss goal and promptly adjusts your eating behavior.

Light exercise every morning

Even light exercise, such as brisk walking, yoga, or stretching, as soon as you wake up can help increase your metabolism and reduce your levels of cortisol, a hormone that causes stress and fat storage. A study in the International Journal of Obesity found that morning exercise is more effective for weight loss than exercise at other times of the day.

In addition, early morning sun exposure also helps regulate the biological clock, improves sleep and supports better weight control.

Drink water as soon as you wake up

After a long night without drinking water, the body falls into a state of mild dehydration. Drinking 1-2 glasses of water as soon as you wake up helps increase metabolism, reduce hunger and activate digestion.

The appropriate amount of water is about 500 ml or less depending on each person's needs. This amount of water is enough to boost the energy metabolism rate by 30% in the first 60 minutes of the day. This is a simple but effective way to activate the weight loss process during the day.

Eat a protein rich breakfast

One of the most effective morning habits to help support weight loss is to eat a moderate breakfast with foods rich in protein. Protein helps you feel full longer, reducing the hunger hormone ghrelin. In addition, the body also needs more calories to digest protein than starch or fat.

Experts recommend that people who are trying to lose weight should eat at least 20 grams of protein in the morning. This protein source should be prioritized from eggs, lean meat, yogurt, cheese, nuts or beans, according to Verywell Health.

Source: https://thanhnien.vn/giam-can-sau-tuoi-30-buoi-sang-nen-bat-dau-the-nao-185250824154904422.htm