What we do in the mornings can set us up for the entire day — good or bad. Try these top 6 tips for supporting weight loss first thing in the morning. 

1. Drink Water First

After spending 8 hours horizontal, our bodies are quenched for thirst when we first wake up. Instead of immediately going for a cup of joe, try drinking a large glass of water first. Starting the morning well-hydrated can boost your metabolic rate, improve digestion, and even lower your appetite a bit.

2. Eat Protein at Breakfast

Studies have shown that eating protein at breakfast is beneficial for weight loss and muscle growth. Try having eggs, turkey bacon, steel-cut oatmeal, Greek yogurt, or add a protein powder to a smoothie. 

3. Go Outside

Getting sunlight in the morning boosts vitamin D production and helps reset your circadian rhythm, which allows you to fall asleep easier that night. Healthy sleep patterns are linked to healthier weights. 

4. Go Inside

We don’t mean go inside the house, but rather — go inside your head! Reflective practices, like meditation and journaling, are a great way to grasp your feelings and emotions better. Being more mindful can support weight loss. One study found that mindfulness-based therapies increased weight loss and reduced binge eating behaviors. 

5. Move Your Body

It’s no secret that exercise and movement are beneficial for weight loss. And, doing it first thing in the morning can ensure that it doesn’t get neglected later in the day as errands, meetings, or fatigue comes about.

6. Plan Your Day

Spending a few minutes in the morning to pack snacks and lunch for later can save you both time and calories in the long run. Plus, home-cooked meals tend to be much more nutritious than restaurant, take-out, or vending machine food. One study found that people who ate home-cooked meals at least five times per week were 28% less likely to be overweight than those who only got in three meals or less from home.