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<\/p>\nReviewed by Dietitian Karen Ansel, M.S., RDN<\/p>\n
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Credit: Design elements: Getty Images. EatingWell design.<\/p>\n
Key Points<\/p>\n
Prioritize 7-9 hours of sleep to regulate hunger, metabolism and support weight-loss goals.<\/p>\n
Start your day with water to boost metabolism, aid digestion and reduce cravings.<\/p>\n
Choose a high-protein breakfast to stay full longer and curb overeating during the day.<\/p>\n
Whether you\u2019re an early riser or someone who perpetually hits the snooze button, your morning routine can have a big impact on weight loss. In fact, what you do\u2014or don\u2019t do\u2014before starting your day can either set you up for success or make it harder to stay on track later.<\/p>\n
\u201cBuilding a healthy morning routine creates momentum to continue beneficial habits all day long,\u201d says Melissa Mitri, M.S., RD<\/a>. So, healthy morning habits\u2014like eating a nourishing breakfast or going for a walk\u2014can have a snowball effect, leading to more positive, weight-loss-supporting choices throughout the day.<\/p>\n What should you do first thing in the morning to enhance weight loss and start your day on a healthy note? To find out, we asked registered dietitians. Here\u2019s their four-step game plan for success.<\/p>\n 1. Make Sure You Get Enough Sleep<\/p>\n If you like getting a jump-start on the day, you might be tempted to set your alarm for the crack of dawn. However, skimping on sleep<\/a> can derail your weight-loss goals. Getting less than the recommended seven hours of sleep doesn\u2019t just leave you feeling groggy. \u201cInconsistent sleep habits can lead to increased appetite, poor food choices and an overall increase in calories,\u201d says Mandy Enright, M.S., RDN<\/a>.<\/p>\n Even though waking up early may increase your calorie burn by getting you up and moving, it may still backfire if you don\u2019t get enough sleep. For instance, one study found that even though short sleepers burned an extra 100 calories per day, they also consumed an additional 250 calories. That resulted in a net surplus of 150 calories daily. Over time, that can really add up!<\/p>\n To complicate matters, research has also found that we tend to crave high-calorie foods when we don\u2019t get enough shut-eye.\u00a0 If you\u2019ve ever noticed that you crave something sweet or greasy after a poor night\u2019s sleep, that\u2019s your body looking for quick energy. Unfortunately, this can undermine weight loss, especially if it happens consistently.<\/p>\n In addition to making sure you get the seven to nine hours of sleep you need nightly, try to maintain a consistent sleep schedule<\/a>. This will help support your body\u2019s natural signals that regulate hunger, metabolism and energy use, says Enright. She recommends going to bed and waking up around the same time each day, even on weekends. And if sleep still eludes you, these expert-proven tips<\/a> can help you get a better night\u2019s sleep.<\/p>\n 2. Drink a Glass of Water<\/p>\n How often do you get halfway through the day only to realize you haven\u2019t had a single drop of water? Or, maybe your first stop after rolling out of bed is the coffee maker? Getting into the habit of drinking a glass of water<\/a> right after you wake up can do more than just help you meet your daily water goals. It can also do good things for weight loss.<\/p>\n \u201cDrinking a glass of water within 30 minutes of waking can support digestion, increase metabolism and prevent dehydration, which can sometimes be mistaken for hunger,\u201d says Mitri. It may even reduce cravings and make it easier to make healthier choices for the rest of your day, she adds.<\/p>\n That\u2019s not all, says Bonnie Taub-Dix, M.A., RDN<\/a>. One review study found that a higher intake of water was linked to a reduced risk for weight gain over a period of 4 years. The likely reason, says Taub-Dix, is that hydrating before meals promotes feelings of fullness that help you eat less overall.<\/p>\n If you\u2019re not in the habit of drinking water when you wake up, try keeping a glass or bottle of water on your nightstand for a visual reminder. Don\u2019t love plain room-temperature water? Sip it warm with a squeeze of lemon or enjoy it ice-cold straight from the fridge. There\u2019s no wrong way to hydrate.<\/p>\n 3. Eat a Protein-Rich Breakfast<\/p>\n We know you\u2019ve heard it before, but breakfast is important! But not just any breakfast. If your go-to is a plain bagel or sugary cereal, it might be time for an upgrade. Research consistently shows that a high-protein diet<\/a> can support weight loss by preventing overeating and late-night snacking.\u00a0 Why is it so effective? \u201cStarting your day with a protein-rich breakfast can support weight loss by keeping you fuller for longer, reducing cravings and helping you eat fewer calories throughout the day,\u201d says Mitri.<\/p>\n Protein also helps by reducing hormones that make you hungry while simultaneously increasing hormones that tell your brain you\u2019re full. It additionally plays a key role in preserving calorie-burning lean muscle mass<\/a>, adds Mitri.<\/p>\n That said, most of us don\u2019t eat nearly enough protein with breakfast. To build a high-protein breakfast, think eggs, Greek yogurt, cottage cheese, kefir, nuts and even legumes. Taub-Dix\u2019s favorite make-ahead breakfast is a smoothie<\/a> made of fresh fruit like berries, Greek yogurt, almond butter and a veggie such as spinach. She preps it the night before by tossing everything in the blender and storing it in the fridge. Then, in the morning, she blends it for a meal that\u2019s ready in minutes.<\/p>\n 4. Get Moving<\/p>\n