4 Morning Rituals To Melt Fat Away Before Breakfast

Most give up on their fitness transformation before achieving their weight loss objectives, as they fail to lose weight despite trying several diet and training routines.

As a personal trainer with almost two decades of hands-on experience, I can attest that most of these folks can never get the needle to budge in the right direction because they start their days on the wrong foot.

What do I mean by that?

Morning routines hold the key to unlocking your maximum fat loss potential. Your metabolism is one of the most important factors when it comes to losing excess weight, and the right morning habits after a whole night of fasting can turn up the furnace.

Before we go any further, let’s address the elephant in the room. You don’t necessarily need to do fasted cardio until you are on the verge of fainting to maximize fat loss.

Simple, strategic habits can make all the difference.

In this article, I take you over four morning tweaks that incinerate fat before you even get to your breakfast. I’ll also uncover the scientific reasoning behind why they work and give you practical tips on how to implement them in your routine.

Habit 1: Hydrate to Activate

Sadly, the first thing that most of us reach out for every morning is our phone, whereas it should ideally be a glass of water.

You likely sometimes wake up with a dry throat, especially in winter when you are under heavy blankets. It is not just your throat that is begging for water but all your muscle tissues. Every morning, your body needs a hefty amount of water to get going.

Water is essential for boosting metabolism. The human body is 70% water, and when you are well hydrated, every process in your body runs smoothly and more efficiently, including the calorie-burning process. (1)

Water also kickstarts thermogenesis, meaning your body produces heat to process water, which warms you up and burns energy in the form of calories.

Digestion is another really important body process that requires water. Most of us can attest that drinking two to four glasses of water first thing after waking up improves the entire toilet experience. It also helps prevent bloating, which can make you feel sluggish during the day.

How Much Water?

This is usually the first question I get from my clients after I ask them to increase their water intake.

Experts recommend aiming for 16 to 20 ounces of water right after waking up to kickstart the hydration process. It doesn’t end here. You must keep a water bottle handy and sip water throughout the day to avoid the possibility of dehydration. (2)

Also, the ideal water intake for you will depend on multiple factors, including your body weight, height, activity levels, and the weather. A simple way to check your hydration level is to assess the color of your urine. Light yellow means that you are optimally hydrated, whereas a darker color signals that you need water.

Drinking two to four glasses of water can be intimidating for many. If you are one of them, consider adding lemon, ginger, or cucumber to the water to make it taste more exciting and boost its benefits.

Habit 2: Morning Movement That Ignites Your Inner Furnace

I have been exercising on an empty stomach for a very long time. Besides boosting fat oxidation and improving insulin sensitivity, it makes you feel so energized, and you carry the same feeling throughout the day.

Due to the long night of fasting, your body is in a state of heightened metabolic activity, which is also referred to as excess post-exercise oxygen consumption, or EPOC. This afterburn effect keeps your metabolism elevated for hours after your workout, allowing you to burn calories even when you are physically inactive.

The enhanced fat oxidation that I talked about earlier increases your body’s ability to tap into your fat stores for energy, boosting your overall weight loss. On the other hand, better insulin sensitivity helps regulate blood sugar levels, preventing energy spikes and crashes.

That said, there are a couple of cons that you should know about.

Training in a fasted state can hinder your performance due to a lack of energy and decreased endurance. Intensive exercise can also lead to potential muscle loss as your body might enter a catabolic state.

Sample Morning Workout For Shredding Fat

I recommend people trying to lose weight start fasted HIIT training. Here is a sample workout routine:

Exercise	Time	Rest
LISS Cardio (Jogging)	5 minutes	1 minute
Tabata Workout (Burpees)	2 rounds (8 minutes)	1 minute
Cool Down	5 minutes	–

This workout will take you a total of 20 minutes but will leave you running on fumes by the end.

Low-intensity steady-state (LISS) cardio is meant to warm up your muscles and joints to ensure optimal performance and limit the risk of injury. On the other hand, the cooldown routine at the end should comprise static stretches to flush out the metabolites from your muscle tissues and promote recovery.

Make Exercise a Habit

I get it; starting a new training program is easier said than done. Here are a few tips to help you make it part of your lifestyle:

• Set realistic goals: Setting big, audacious goals can lead to a lack of motivation when you don’t see the results within a few weeks. Start small and gradually increase the intensity and duration of your workouts for the best results.
• Find an accountability partner: Training with someone on the same level as you can keep you motivated to achieve your goals.
• Have fun: Choose activities that you truly enjoy. You don’t have to stick to a strength training regime if you would rather dance, hike, or swim.

Learn to listen to your body. Don’t take pride in pushing your body to its absolute limit every single time. If you are experiencing pain or something feels weird, stop the exercises immediately and consult your healthcare provider.

Habit 3: Protein-Packed Breakfast Prep

Protein is the building block of muscle. It is also a superfood for anyone trying to lose weight, as it has a high thermic effect.

Breakfast is one of the most important meals for people aiming to shed the spare tire. Starting the day with a protein-packed breakfast gives you a headstart. Your body expends more energy to digest, absorb, and process protein as compared to carbs or fats.

This is enough data to convince you that protein should be the primary nutrient in the first meal of your day.

Protein and Satiety

Protein can help regulate hunger hormones like ghrelin and leptin, which tell your brain when you are hungry and full. Keeping these hormones in check can prevent cravings and overeating. (3)

It isn’t uncommon to lose muscle tissue during the fat-loss process. However, increasing your protein intake can help preserve your hard-earned muscle mass, which is also crucial for maintaining a high metabolic rate and maximizing fat loss.

Best Protein Food Sources and Breakfast Recipe Ideas

Eggs, Greek yogurt, whey protein smoothies, tofu scramble, and lean meats, like chicken, turkey, and fish, are excellent sources of high-quality protein, and you can include them in your breakfast to power your day and maximize weight loss.

With that out of the way, here are a few easy breakfast recipes you can try:

• Protein oatmeal: Cook oatmeal with water or milk, then add a scoop of whey protein powder, berries, and nuts.
• Egg scramble with veggies: Whisk eggs with your favorite vegetables (like spinach, onions, and peppers) and cook in a pan until set. Serve with whole-wheat toast.
• Greek yogurt parfait: Layer Greek yogurt with granola, fruit, and a drizzle of honey.

While there are several myths about high-protein diets and how they can harm your kidneys, there is no scientific evidence to back these claims. However, people dealing with pre-existing kidney conditions should consult their doctor before starting a new diet or training program.

Habit 4: Mindfulness and Stress Management

We have already discussed the right nutrition and training approaches to maximize weight loss before breakfast, but we must also touch upon the psychological aspect to get the best bang for your buck.

Let’s explore how managing your stress levels can help boost your fat-burning potential.

Whenever you are stressed, your body releases cortisol — the stress hormone. Chronic stress can make your body think that you are always in high-pressure situations, further leading to a surge in cortisol levels. (4)

The bad thing about this is that your body stores as much fat as it can during this period, especially around your belly, to create enough energy reserves for times of distress. The body also uses this fat as a protective cushion around the vital organs in times of physical danger — thank you, evolution!

It doesn’t end here; chronically high cortisol levels make it harder to shed the extra kilos even if you’re following a solid diet and exercise program.

Techniques To Lower Stress

Mindfulness techniques like meditation, deep breathing exercises, and journaling have been shown to lower stress levels.

You should also make getting morning sunlight an indispensable part of your daily routine to bust stress. Sunlight plays a key role in regulating the circadian rhythm (internal clock). It is also a way of telling your body that it is time to wake up and get to work.

Experts recommend starting your day with a 15-minute outdoor walk, ideally without shoes. This grounding technique can be a game-changer for your circadian rhythm.

Conclusion

Starting your day with two to four glasses of water, light, fasted exercise, preparing a protein-packed breakfast, and trying to manage stress with mindfulness techniques, like journaling, yoga, meditation, and deep breathing, can ignite fat loss and help achieve your transformation goals.

To maximize their fat-burning potential, beginners should start by incorporating one of these elements into their daily routine and add more as they get more comfortable. Remember, you must stick to the principles for the long term and stay patient to get the desired results.

If you have any questions about the four morning fat-burning hacks explained in this article, post them in the comments below, and I’ll be happy to help!

References:

1. Vij VA, Joshi AS. Effect of ‘water-induced thermogenesis’ on body weight, body mass index and body composition of overweight subjects. J Clin Diagn Res. 2013 Sep;7(9):1894-6. doi: 10.7860/JCDR/2013/5862.3344. Epub 2013 Sep 10. PMID: 24179891; PMCID: PMC3809630.
2. Nakamura Y, Watanabe H, Tanaka A, Yasui M, Nishihira J, Murayama N. Effect of Increased Daily Water Intake and Hydration on Health in Japanese Adults. Nutrients. 2020 Apr 23;12(4):1191. doi: 10.3390/nu12041191. PMID: 32340375; PMCID: PMC7231288.
3. Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. doi: 10.1093/ajcn/87.5.1558S. PMID: 18469287.
4. Abraham SB, Rubino D, Sinaii N, Ramsey S, Nieman LK. Cortisol, obesity, and the metabolic syndrome: a cross-sectional study of obese subjects and review of the literature. Obesity (Silver Spring). 2013 Jan;21(1):E105-17. Doi: 10.1002/oby.20083. PMID: 23505190; PMCID: PMC3602916.

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