It is a mistake to think that losing or gaining weight comes
down to just calories. Many studies demonstrate the multitude of factors beyond
what we eat that affect our weight. So the best way to assure a proper weight
is to create balance on many different levels. And since the morning sets the
tone for the entire day, a healthy morning routine will increase your odds of
weight loss success.
And before your write off what I’m saying as “hippie talk”,
understand one thing. How much fat we store as well as how hungry we feel is
determined by the hormones leptin and insulin. In order for anyone to
successfully lose weight, these two hormones must be working correctly. These
hormones communicate with every other hormone in our bodies, so in order for
these hormones to be working correctly, we must have something close to total
body balance. Too much stress hormones, or too many inflammatory markers, and
your weight loss hormones will be headed for a tailspin.
So, without further delay, here is my:
20 Minute Morning Routine For Weight Loss
1. Write in
a gratitude journal
Before you even get out of bed, take a couple of minutes down
what you are thankful for. Why a gratitude journal? Because as difficult as
life can get, you still probably have good things in your life. Focusing on the
positive at the start of the day will raise the “feel good” hormones and will
relieve stress hormones. Stress is bad for the waist line for a couple of
reasons. First, studies have shown that those who are stressed find fattening
foods more rewarding, leading to overeating. Second, the cortisol spike that
accompanies stress can actually make your body less receptive to insulin, the
fat storing hormone. When sensitivity to insulin goes down, fat storage goes up
and it becomes easy to pack on the pounds. Plus, taking a couple of minutes to
focus on the good sets you up for a happier day. And a slim waist line doesn’t
mean anything if you aren’t happy on the inside.
2. Stretch
This might mean touching your toes, stretching your arms, or
anything else that improves flexibility. Stretching can help you have an
improved range of motion and can relieve muscle tension. Muscle tension can
create a similar stress response as emotional stress. This is especially true
when muscle tension is also associated with physical pain. When you feel better
physically, you are happier emotionally and that has a positive hormonal effect
on the body. Additionally, stretching can get your blood flowing, giving you
more energy. When the body is energized, you are less likely to crave fattening
foods like sugar and refined carbohydrates which can provide the body with a
quick burst of energy. Finally, feeling better physically will make you much
more likely to exercise later in the day. Aches and pains can easily be an
excuse to skip a trip to the gym. If you are looking for a quick stretching
routine to start your morning, you can try this one.
3. Drink a
Glass of Water
You are naturally dehydrated when you wake, even if you don’t
feel signs of thirst. Dehydration will eventually lead to inflammation. The
inflammatory markers associated with inflammation can interact with the
hormones insulin and leptin, throwing them off balance. If that doesn’t provide
enough motivation to stay hydrated, consider this 2003 study published in The
Journal of Clinical Endocrinology and Metabolism. This study found that
drinking 500ml of water had a thermogenic effect that increased metabolism by
30%. Once you feel signals of thirst, you are already in a severe state of
dehydration. Start off the day with a glass of water before you are thirsty!
For extra credit, add a squeeze of lemon. Lemon water first thing in the
morning will help ready your digestive system for the day. And when your
digestive system is more effective, your food is processed more effectively
which will support a healthy weight.
4. Detoxify
by body brushing
If you have never heard of body brushing before, you can get
a detailed explanation right here. Most of us are exposed to a high level of
toxicity in our daily lives. High levels of toxicity cause system-wide
inflammation which, as already mentioned, has a disastrous effect on the
hormones that are needed to control weight. While true detoxification is a
detailed process, small habits can help allay the toll of living in a world of
high toxicity. Body brushing is a simple process of brushing the skin to awaken
the lymphatic system and get it moving. When the lymphatic system is working
correctly, it effectively removes toxins from the body. When you lower the
inflammation associated with toxicity, the body will be much more sensitive to
insulin which means your body will be programmed to store less fat. Body
brushing should only take a couple of minutes. Another positive side of body
brushing is that it can be very energizing, which is just what you need first
thing in the morning.
5. Eat
Something
I’ve talked at length in the past about what constitutes a
good breakfast. While having a good breakfast is extremely important, what is
more important is just to eat something. So if you really don’t have time for
breakfast. grab a piece of fruit or a few whole grain crackers or anything that
will wake up your metabolism. Studies show that those who wait until later in the
day to eat have higher levels of the hormone ghrelin during the day. Ghrelin is
the hormone responsible for informing your brain that you’re hungry. Eating in
the first half hour of the day will not only give your metabolism an early
wake-up, meaning you will potentially burn more calories in the early part of
the day. It will also better ensure that you will have more controlled hunger
signals, which can improve your eating habits for the rest of the day.
So there you have it! This 20-minute routine which will help
your body be balanced, will help give a positive start to your day and will
help ready your body for weight loss. Of course, this routine doesn’t give you
permission to overindulge later in the day. True weight loss comes from a
consistent practice of health supporting habits. But this routine is a great
foundation for your day. It will help you get the most out of all the other
healthy choices you make later. And in weight loss, every little bit helps,
doesn’t it?
No comments:
Post a Comment