7 Things to Do When You Wake Up If You’re Trying to Lose Weight

Losing weight is a journey that requires consistency and smart habits. Mornings are a critical time to set the tone for your day, and the habits you establish when you wake up can significantly influence your weight-loss efforts.

In this article, we will explore effective morning routines that are backed by science and endorsed by registered dietitians.

You can expect practical tips that are easy to incorporate into your daily life. From the importance of hydration and morning exercise to the benefits of a protein-packed breakfast and mindfulness practices, we will cover a range of strategies that can help support your weight-loss goals.

These tips are designed to be realistic, flexible and sustainable to help ensure that you can maintain them in the long term—because long-term health is the ultimate goal.

1. Drink Water

Water accounts for 60% of your body, and it is essential for every cell. Because it helps every aspect of your body function properly, drinking water and staying hydrated can help you reach your health goals and even support weight loss.

Drinking water when you wake up can support healthy metabolism, aid in digestion and help you be more in tune with your body’s hunger and fullness cues.

However, there is a popular myth out there that adding lemon to your water or drinking water alone in the morning will magically lead to weight loss.

Like many aspects of health, multiple factors contribute to weight loss—including diet, exercise, stress management and proper sleep—and the key is to find ways to incorporate a variety of healthy habits into your daily routine for results that last. So stay hydrated, but remember that it’s not the only habit you should rely on to lose weight.

2. Find Time for Movement

Incorporating movement into your morning routine can significantly impact your weight-loss efforts. Whether it’s a brisk walk outside, a yoga session or a quick workout, morning exercise can help kick-start your metabolism and enhance your mood.

Physical activity in the morning can help increase your energy levels and support a healthy metabolism throughout the rest of the day, too.

Outdoor exercise also provides the added benefits of fresh air and sunlight, which can improve mental well-being and help regulate your circadian rhythms that support sleep—two critical aspects of health that can impact your weight.

3. Eat a Protein-Packed Breakfast

Starting your day with a protein-rich breakfast can help you feel full for longer and reduce cravings later in the day. This is in part because protein promotes satiety and stabilizes blood sugar levels.

“Making sure you are eating a breakfast rich in protein and fiber can keep you feeling satiated and full, as well as making you less likely to overeat later in the day,” says Crystal Orozco, RD, owner of Vida Nutrition Consulting.

Examples of protein-packed breakfast options include Greek yogurt, eggs, bowls or sandwiches with whole grains and smoothies. Check out these high-protein breakfast recipes that range from sweet to savory for more inspiration—they each have at least 15 grams per serving.

4. Plan for Your Meals

Taking a few minutes in the morning to make a plan for your meals can help set you up for success. Knowing what you’ll eat throughout the day helps make healthier choices easier and can even help save you money on takeout. Meal planning can also help you include a variety of nutrients throughout the day that your body needs to feel its best.

At each meal, try to include a source of protein (like chicken, tuna, tofu or beans), carbohydrates (like whole grains, fruits or vegetables) and healthy fat (like nuts, seeds, avocado or olive oil). This formula can help you make filling and nourishing meals that can easily be customized to your flavor preferences.

To make a balanced snack, choose a protein plus a source of healthy fats or produce (any fruits and vegetables). For example, you could enjoy hummus with cucumber slices, a hard-boiled egg with carrots or a Greek yogurt bowl with fruit for a filling and nourishing between-meal bite.

5. Practice Mindfulness

Starting your day with mindfulness practices such as meditation or deep-breathing exercises can help reduce stress. Stress management is a crucial component of a successful weight-loss journey. Jaime Bachtell-Shelbert, RDN, owner of Wholly Nourished, encourages clients to have a really strong “why” to carry them on their weight-loss journey.

“Doing a mindfulness practice each morning to reinforce that ‘why’ can be really powerful. Take a few minutes in the morning, about three to five, to do deep-breathing exercises while focusing on your why and setting your intentions for the day,” she says.

Other mindfulness practices can include meditation, journaling, stretching or even going for a walk while listening to a book or podcast. Choose what works best for you, as it’ll make you more likely to keep up with it for the long haul.

6. Avoid Sugar-Sweetened Beverages

Starting your day with drinks that are high in added sugar (like soda, sweetened energy drinks or sugar-sweetened coffee or tea drinks) can lead to energy crashes and increased hunger later on. Sugar-sweetened beverages can spike your blood sugar levels and can be high in calories but don’t keep us feeling full for long, which can lead to weight gain over time.

The rapid rise in blood sugar followed by a sharp drop can leave you feeling tired and hungry shortly after consumption. This cycle can create a pattern of reaching for more high-added-sugar or high-calorie snacks to boost energy levels, which could be in conflict with your weight-loss efforts.

Opt to start your day with low- or no-added-sugar beverages such as water, seltzer or unsweetened tea or coffee. If you currently prefer sweetened coffee or tea, try to gradually cut back on the sweetener you add. Over time, cutting back your intake can make a big difference.

7. Start Your Day with Fiber

Fiber is another crucial nutrient that can help support weight loss. It aids in digestion, promotes satiety and helps maintain steady blood sugar levels. Adding fiber to your breakfast can keep you full longer and can help support a healthy gut, which is important for healthy digestion and more. Incorporating fiber-rich foods like fruits, nuts, seeds and whole grains in your breakfast can help you reap the benefits.

The Bottom Line

Incorporating these habits into your morning routine can provide a strong foundation for your weight-loss journey.

From staying hydrated and eating a balanced breakfast to practicing mindfulness, these strategies are backed by science and experts in nutrition. Remember, consistency is key, and small changes can lead to significant results over time.