Category: Weight Loss

10 morning habits with which you lose weight!

A good start is half the work, and that also applies to a healthy lifestyle ! Whether you want to get rid of, become fitter or simply want to stay happier: good morning habits can help you on your way. A good start of the day is therefore essential.

But how do you start your day as healthy as possible? We put ten good morning habits in a row below so you always get out of bed with your good leg!

A good start to the day

Maybe you wonder why you should be doing well in the morning. When you get out of bed, just get something to eat, and you arrive at work on time, you’re already very busy, right? Do you also have to finish such a list?

Well – preferably actually! What is it? People who plan to work responsibly in the afternoons often do not. If you start half-asleep and start your day, you are therefore often less productive in the afternoon. So it really pays to build in some good morning habits.

Healthy morning habits

What are good morning habits? Well, the next ten for example:

1. Do not stress

Are your mornings always one long race against the clock? That is not recommended … With that you already create an enormous amount of stress before your day really started. And stress has the necessary negative consequences for your mood, line and health.

You make stress hormone cortisol . This ensures more fat storage, more appetite for sweets and greasiness, and therefore a stressed feeling. Not the best way to start your day! So try to take plenty of time for your morning rituals, or at least spacious enough.

2. Get up in time

Getting up in time is therefore a particularly useful good habit in the morning. And not only because it saves you stress and chaos! It is important to sleep enough, but not too long . A sleep surplus can also cause problems …

When you sleep too long, you will also feel sleepier again. Moreover, research shows that people who sleep more than 10 hours a night, more often develop obesity . In short: even if you can sleep well during the weekend, it is wise not to set the alarm clock too late.

3. Do not snooze

Do you want to snooze for half an hour before you actually get out of bed? Do not! There are few better ways to turn your sleep rhythm and wake mechanism upside down. When you wake up, your body produces hormones to actually wake up. By snoozing, they are again confused with new sleep hormones …

You can continue to feel sleepier for the rest of the day. Better to immediately get out of bed when your alarm goes, so! This can take a few days to go, but after a week you will notice that you can hardly snooze anymore.

4. Make up the bed

What did your bed make with losing weight ? A good question, which scientists are not entirely sure about … What we do know: people who make their bed sleep better on average. And a good night’s sleep is then essential to maintain your weight.

Also, making your bed can be a starting signal for the rest of your healthy morning habits. In short: take a minute to straighten the blankets. Even if you have nothing else, your bed will look more attractive in the evening.

5. Just weigh?

Some websites advise you to weigh yourself daily so that you maintain a good impression of your weight. We are not necessarily a fan of this. Daily fluctuations in your weight can also cloud the image considerably. Weekly weighing gives a better impression of the main lines.

But whatever your frequency is: if you want to weigh yourself, the moment is in the morning. Preferably before you have eaten or drunk something, and after you have been to the toilet. The image is thus not yet disturbed by your stomach contents and more of such factors.

6. Drink water

Then: drink water ! For good hydration, too, a good start is half the work. So take a few glasses of water in the morning, before or with your breakfast. This way you fill up the moisture shortage that has occurred during the night as quickly as possible.

By staying hydrated, you feel more awake and fitter all day long. Thirst can also cause you to get more appetite, so you eat a lot of unnecessary food. And finally, a good moisture balance prevents you from retaining too much moisture. All reason to drink enough, so!

7. Protein-rich breakfast

In addition to drinking, food is also important. Do you usually rush a croissant in the morning? Not ideal: people who eat a decent breakfast in the morning also eat healthier for the rest of the day.

It is best to get enough protein and fiber with your breakfast . They both provide a lot of saturation. Think, for example, of a bowl of oatmeal , yogurt with fruit or a wholemeal sandwich with high protein fillings.

8. Sunlight

Many people hardly catch a ray of sunlight in the morning. This is especially true in the winter, but also in the summer it can be disappointing if you drive to work by car. Too bad, because sunlight is good for your vitamin D and mood in general. Research suggests that that also positively influences your weight.

So take the bike to work, or park the car a little earlier and walk for ten minutes. Is it not light in the winter before you get to work? Then make sure you take a walk in your first coffee break.

9. Movement

Along with that sunlight, movement is also a particularly good morning habit. By being a bit active in the morning, you shake your body really well. In addition, this hunger and sweet appetite can also decrease later in the day, which of course works positively for your line.

That does not mean that you have to start running on an empty stomach. Getting on your bike to work also fully meets, or so that walk. But make sure you have moved for a quarter of an hour before you sit down at the office all day.

10. Take lunch and a snack

Finally, an important point to get through the rest of your day healthy: food for work. If you take ten minutes in the morning to prepare a healthy lunch and some responsible snacks , you will benefit later. This way you prevent that you end up with croquettes again for lunch.

Of course you can prepare such a lunch the night before. Then you will be ready a lot faster in the morning. The most important thing is that there is something healthy to eat in your bag once you walk out the door to go to work!

Lose weight with running: This is how it should be done

Those who want to get rid of excess pounds have to find a balance between healthy food and sufficient physical activity. Not a sports fan? No worries! You can also get rid of kilos without extra physical exercise. But if you want faster results, losing weight is an effective way to lose weight!

Unfortunately, most people are running around fanatically without good preparation. That is why we will discuss in this article how you can lose weight as effectively as possible with the help of cardio, without having to deal with unpleasant injuries. Running injuries are very persistent!

What is running?

But first, what is running ? And what is the difference between running and jogging for example? Simply put, running is a form of athletics. Anyone who can walk has the opportunity to walk fast. That makes this sport very accessible and therefore accessible to almost everyone.

At the moment you run several kilometers in a row, we talk about endurance sport . Here you perform the same movement for a longer time at the same tempo. Sounds easier said than done : an early two kilometers can already be exhausting for body and muscles (and condition).

In fact, there is little difference between running and jogging. Jogging is also seen as a slow form of running. However, both sports forms have a different purpose: runners go for results in the form of speed and fitness. Joggers generally work in a more relaxed manner, with a focus on calorie and fat burning.

Lose weight with running: do you have to run every day to lose weight?

If you want results as quickly as possible does not mean that you have to run every day. Lose weight with running is effective if you do it between two and four times a week. Give your muscles time to recover on the days that you do not sport. If you do not, the chance of injury is much bigger!

Especially in the beginning it is important to get your body used. You are practicing something that is foreign to your body, so build it up slowly. At the moment you start exercising, small cracks develop in your muscles, which later feels like muscle pain . Do not allow yourself to rest, the muscles do not have room to recover and thus become stronger.

If you want to run every day, try a peaceful workout for a few days. Certainly when you get older, rest days are important to avoid injury.

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