5 Morning Habits That Help You Lose Weight FAST

Most people start their mornings in ways that completely shut down fat burning for the rest of the day. What most people don't realize is what they do within the first 90 minutes of waking up has more influence on your metabolism, your hunger, your energy than almost anything else you do. Today I'm sharing the five most important morning habits that will help you create a fat burning environment in your body. Supported by science and proven across thousands of clients. Whereas a big glass of water, when that's the first thing you consume in the morning, it helps to immediately improve cellular energy, digestion and mental clarity. I talk about this a lot, that the first thing you should consume when you wake up needs to be water. Because you're dehydrated. At least 16 ounces of water, that should be the first thing that touches your tongue. Additional benefit would be to add some kind of electrolyte or some kind of like Celtic sea salt or sea salt to your water with a squeeze of lemon. If you can make that water kind of lukewarm, warm, it's going to be much more healing on the body and really beneficial for your digestive system. So if you can avoid drinking really cold water first thing in the morning, that's going to be great. You can splash your face with cold water and then drink warm lemon salt water. How about that combo? We know that even mild dehydration raises cortisol, which can elevate morning hunger signals. So you'll be more hungry in the morning if you start your day dehydrated. Water intake first thing helps to kick start your GI motility, especially when it's warm. That's going to help to prime your digestive system for the rest of the day. We know that adequate hydration supports blood volume, circulation, helps the nutrients move more efficiently into cells, especially as you're aging. You need more water. My father is in his 80s and he went to his primary care doc today actually and she looked in his mouth. He's recently had some dental surgery and she's like, you are so dehydrated and he's extra spacey and I honestly think he lives in a dehydrated state because he's never focused on water. You actually have to focus on consuming adequate water and making sure there are electrolytes and minerals in that water you do consume. Now, if you're not sure what type of electrolytes to put in your water, some tips would be salt with lemon. Like I've mentioned before, you can Also check out Dr. Ashley Wellness. I created electrolyte plus mix that's specifically for people who are going through a weight loss journey or a weight loss maintenance journey. I included vitamin D, zinc, vitamin C, a really great form of vitamin C that your body can actually utilize and absorb along with all of the electrolytes, trace minerals, overseas, 72 trace minerals. So if you really want a good electrolyte mix that will help support your body during a fat loss phase, or if you're just super active, just go to the description, click the link and there will be a special discount code there for you too. All right? Habit 2 is a protein forward breakfast. And I've talked a lot about this in my other videos, research shows. And we know if you wear a cgm, a continuous glucose monitor, and you have a breakfast that's super sweet that doesn't have adequate protein in it, you're going to have a blood sugar high and then a compensatory low. You're going to be on this roller coaster all day long. And this blood sugar roller coaster causes inflammation throughout the body and much more hunger and cravings. You're ultimately going to be consuming more and binging more throughout the day. Your risk of overeating is significantly higher than if you focus on a protein forward breakfast. A protein forward breakfast helps you stabilize insulin early in the day. It sets the tone for efficient fat burning. When consume a protein forward breakfast, you are going to flip on the switch to burning fat for fuel. And that's what we all want. Okay? In addition, other benefits of a protein forward breakfast, we know that protein triggers the release of glucagon and glucagon helps to support fat metabolism and fat mobilization. We know that higher protein meals slow gastric emptying, which means that you're going to have steadier energy for several hours after you eat and more stable blood sugar levels, which results in less cravings and less hunger later through the day, which I've shared. And then, then we also know that amino acids stimulate the satiety hormone or the fullness hormone, such as peptide YY and GLP1. All right. Habit number three is light movement before high stress. Now a short walk, some gentle stretching, some mobility work can help you activate your muscle tissues and it will signal your body to tap into stored fuel, which is what we all want, especially if we want to burn fat. We know that movement before screens helps to regulate cortisol. So if you're working in front of the computer all day, get out and move. If you can move the body, it's going to prevent that wired and tired feeling that Many people, including myself, experience later in the day, I feel that if I don't move. Another thing that's super interesting, if you have high periods of stress and you just feel this intensity, this adrenaline moving in your body, then what you can do is do some air squats or do some push ups in the moment. And it's just going to help your body regulate that cortisol so it doesn't go in there and cause as much damage. Now, you can think about this because way back in the day, take the caveman day, when we would see or have a threat, let's say the tiger running after us, our body would secrete cortisol so we could have the energy and the adrenaline to get away from the tiger and survive. Now we have all these many threats throughout the day, some of them big threats, multiple ones of them through work or our kids or whatever it might be. And we have this chronically elevated level of cortisol. So our body's always in this fight or flight mode. And it's saying, run away from the tiger, like every 30 minutes. So lots of different stress management techniques that we can implement, like taking a pause, taking four breaths in. This is what I do, four breaths in, holding for two counts and then releasing for six, journaling, whatever that might be for you. But in the moment when that cortisol, that adrenaline is high, you can do some air squats, you can do some push ups, and it just moves the cortisol, moves the hormones around, like you're actually utilizing it, you're getting away from the tiger. And the body can help to rebalance and reset a bit more quickly. Habit number four is exposure to natural light. I alluded to this a little bit earlier, but getting outside in the sun first thing in the morning is really helpful to the body to set your circadian rhythm to reduce cortisol. Again, if we go back to the caveman days and we think about what we were doing, like what our bodies were built to do as a human species. We lived in the cave. The sun came up, we looked outside, we saw the sun, and we went outside and we started doing activities. And so we were built to see the sun, see the specific UV rays that are there in the morning, which are different as the day progresses. And once our eyes catch that specific UV ray, it helps to suppress melatonin at the right time, which helps cortisol rise appropriately and creates a healthy daytime energy curve. There are specific photoreceptors in the eyes that signal areas of the brain that also helps to Regulate metabolism so it gets your metabolism going in a healthy way. Consistent light exposure strengthens the skin sleep wake cycle. So when you're out in the sun in the morning, it's going to help you fall asleep more easily at night. And then proper circadian alignment enhances insulin sensitivity earlier in the day. It allows the body to utilize carbohydrates more efficiently. So getting outside in the sun is key. And this is an added bonus tip. Maybe during the winter, we're not able to do it as well, but getting outside in the sun and letting our bare feet touch the earth again. If you think about us as a human see species and what we were built and made to do, we were outside on the ground, touching the earth, gardening or weeding, or, you know, sitting there on the earth, skin to earth. So when we can do that, we find a lot of benefit in reducing stress levels as well. Now, if you feel like all of this is overwhelming and you need help creating a healthy routine that actually works for your specific lifestyle, if you feel like a customized and personalized meal plan guiding you on exactly what, when, and how much to eat would help you in your journey, then you should check out PhD weight loss, because that's exactly what we do. Just go ahead on into the description, Click the link for my PhD weight loss.com to learn more, and we will guide you to give us a call. We'll schedule you for a quick call with one of our nutritionists where we can learn about you and create that customized plan. All right, habit number five is to set one nutrition intention. Now, I always tell my team that overwhelm destroys consistency. Complexity is the enemy of execution. We have to make make things simple. When we can do this and we can allow the brain to commit to one small change, we can see massive outcomes. I had a mentor of mine tell me small hinges swing big doors. The same thing is here. Sometimes we think that we need to go ahead and create all of these changes at once. All of these five habits we need to implement immediately. Our brain becomes overwhelmed and we give up and we give in. So what I urge you to do is to create one small intention, one small hinge that will ultimately swing a huge door for you. And that's exactly what we do at PhD. Weight loss is one small thing. Each week we add on layer by layer, and before our clients know it, they've dropped 50, 80, 100 plus pounds and cannot believe it. By setting one clear intention, it helps to reduce cognitive load. It makes that behavior more sustainable. We know that small Commitments activate the brain's reward pathway. The brain's like, yeah, I can do this, I can do this. And then it reinforces follow through. Microhabits build procedural memory, allowing new behaviors to become automatic over time. And research shows that narrowing focus increases adherence even when overall life stress is really high. So micro small hinges swing big doors. And lastly, relying on motivation instead of intention and discipline. Sometimes discipline doesn't sound exciting. It doesn't sound very sexy. But it really is, because discipline is where we can experience freedom. Jocko Willink always says discipline equals freedom. We talk about this with our PhD weight loss clients all the time. Within discipline is where we can find joy and we can find ourselves achieving our goals and growing the confidence that we have within ourselves to be able to achieve those hard things. So if you get one takeaway from this video today is that discipline is a positive thing. And I urge you to create some kind of discipline within your life and to also understand that you don't have to create big, massive changes in your routine to witness a huge transformation. Okay, guys, so remember that your mornings are the anchor to your metabolism. When your first choices support hydration, blood sugar stability, and nervous system calm, the rest of your day becomes easier. You do not need perfection. You need discipline and rhythm. Okay, make sure you subscribe so you don't miss another video. And check out this one right here.