Prioritize adequate sleep

Individuals aiming for weight loss can wake up early, around 5-6 am, for exercise or walking, but must ensure they get 7-9 hours of sleep each night. Insufficient sleep can increase feelings of hunger and cravings, leading to fatigue and a tendency to choose energy-dense foods.

In addition to adequate sleep, everyone should maintain a consistent bedtime and wake-up time. This habit helps regulate the circadian rhythm, hunger and satiety signals, and energy metabolism.

Drink a glass of water

Drinking a glass of water after waking up helps rehydrate the body. Staying adequately hydrated throughout the day also contributes to a feeling of fullness, aiding in controlling food intake, especially when water replaces sugary drinks.

Those on a weight loss journey can opt for plain water or unsweetened chia seed water, depending on their preference. If you are not accustomed to drinking water immediately upon waking, you can drink it with breakfast to maintain the habit of hydration.

Drinking a glass of plain water in the morning supports weight loss. *Ngoc Pham*

Eat a protein-rich breakfast

If breakfast starts with sticky rice or just a piece of bread, individuals trying to lose weight often feel hungry sooner, struggle to focus, and lack energy for work. A protein-rich diet in the morning can support weight loss because protein helps reduce hunger-inducing hormones while increasing satiety-signaling hormones. Protein plays a crucial role in maintaining lean muscle mass and boosting calorie burning.

According to Eating Well, to make breakfast protein-rich, individuals can choose eggs, Greek yogurt, cottage cheese, lean beef or pork, or fish. These should be combined with green vegetables or berries to increase fiber and beneficial antioxidants.

Start moving

Morning exercise helps boost fat burning, accelerate metabolism, and improve appetite control, according to Healthline. After a long night's sleep, the body is more likely to use stored fat for energy in the morning. Morning exercise promotes this process more effectively and burns more calories.

This healthy habit also helps control blood sugar levels and regulates a consistent sleep-wake circadian rhythm. Those aiming for weight loss should choose light to moderate exercises such as brisk walking, light cycling, or yoga, avoiding overexertion which can lead to injury or exhaustion.

*Anh Chi*