Trying to lose weight is not an easy task. If you are exercising and still find that the numbers on your scale are moving up, it may be due to your daily living habits.
You haven’t eaten fast food and sweets in a long time, exercises regularly, and struggles to lose weight … but those extra pounds seem to persist.
In fact, most people just don’t realize that their usual morning rituals can prevent them from getting the body of their dreams. We put together 5-morning habits that you should give up right now.
Habits That Make You Gain Weight
1. You Sleep Too Much
With very little sleep, your body is more likely to produce cortisol, the stress response hormone that increases your appetite. However, sleeping too much may not be much better for you, too.
According to a recent study in the journal PLOS One, sleeping more than 10 hours a night can lead to a higher body mass index. It is no wonder that doctors recommend sleeping 7 to 9 hours every day.
2. You Get Ready In The Dark
Open the blinds or curtains immediately after waking up. A study in the journal PLOS One found that blue light waves from the morning sun boost metabolism and help the body wake up.
Up to 20 to 30 minutes of sunlight is enough to affect your body mass index.
3. You Overeat Healthy Foods
that salad may look skinny, but that doesn’t mean you can eat without exercising portion control.
The calories in salad ingredients, such as avocado, chicken, and potatoes, are easily added. Be aware of what’s in your salad and take it easy with the dressing.
4. You Don’t Make Your Bed
It may seem strange, but it is true. A study by the US National Sleep Foundation found that people who reported making beds also reported better overall sleep. After all, healthy sleep is the ideal form of a healthy weight.
5. You Forget To Weigh Yourself
Cornell University researchers have shown that daily weighing is a successful technique that encourages weight loss.
The best time to get on the scale is the first thing in the morning before eating or drinking something. As you lose water weight overnight, you get the most accurate number.
6. You Eat Very Little At Breakfast
Tel Aviv University researchers insist that you should take care of a delicious meal in the morning.
In fact, a balanced breakfast, containing 600 calories of lean protein, carbohydrates, and some desserts, will make it easier to follow your daily diet plan.
7. You Do Not Vary Your Workouts
Doing the same exercise repeatedly causes your progress to stagnate as your body becomes comfortable over time.
If you’ve been attending the same HIIT class for weeks, consider changing a few things with some strength training classes to work on other muscle groups. Vary your workouts throughout the week.
8. You Overdo Your Workouts
Excessive work may be ruining your efforts to lose weight. Pushing the body too hard increases the risk of injury and can hinder your progress.
It can also increase the levels of the stress hormone cortisol to promote fat storage. Mix up your workouts by adding a little bit of interval training.
And don’t forget to give your body time to rest. If you can’t do without a day of training, go for low-impact recovery exercises such as cycling or swimming.
9. You Eat Too Fast
Take your time during meals, taking at least 20 minutes to finish your meal. Chew well too, so your brain has time to process that you’re full.
In a study published in the Journal of the Academy of Nutrition and Dietetics, researchers found that participants consumed fewer calories when they ate slowly. Also, they felt less hungry after slow food compared to fast food.
Based on materials from womenshealthmag.com