Add these into your morning routine.
1. Start Your Day with a High-Protein Breakfast
A high-protein breakfast is one of the most effective ways to accelerate fat loss. Protein increases satiety, reduces hunger hormones such as ghrelin, and boosts thermogenesis, which increases calorie expenditure(Leidy et al., 2015).
Studies show that consuming 25–30g of protein at breakfast enhances appetite control throughout the day and reduces overall calorie intake(Westerterp-Plantenga, 2003). Additionally, protein helps preserve lean muscle mass during weight loss, ensuring that the weight you lose comes from fat rather than muscle(Pasiakos et al., 2013).
How to Implement
- Include protein-rich foods such as eggs, Greek yoghurt, cottage cheese, or protein shakes.
- Avoid carbohydrate-heavy breakfasts that cause rapid blood sugar spikes and crashes.
- Opt for lean protein sources combined with healthy fats to sustain energy levels.
2. Engage in Fasted Low-Intensity Cardio
Performing low-intensity steady-state (LISS) cardio in a fasted state can enhance fat oxidation. During fasting, insulin levels are low, making fat more available as an energy source. A study by Horowitz et al.(1999) found that fasted cardio leads to greater fat oxidation compared to fed cardio.
Additionally, a systematic review by Vieira et al.(2016) suggests that while total fat loss is similar between fasted and fed cardio over time, fasted exercise may improve metabolic flexibility and fat-burning efficiency.
How to Implement
- Perform 30–45 minutes of low-intensity cardio such as walking, cycling, or swimming before breakfast.
- Avoid high-intensity cardio when fasted, as it may lead to muscle breakdown due to increased cortisol levels.
- Stay hydrated and consume black coffee or green tea to further enhance fat oxidation.
3. Drink Water with Added Electrolytes Before Your First Meal
Hydration plays a crucial role in metabolism and fat loss. Even mild dehydration can impair fat oxidation and metabolic rate(Boschmann et al., 2003). Starting your morning with a glass of water replenishes fluids lost overnight and kickstarts your metabolism. Adding electrolytes such as sodium, potassium, and magnesium helps maintain fluid balance and prevent sluggishness, especially if following a low-carb or fasting regimen.
Research by Stookey et al.(2008) found that increasing water intake led to significant weight loss, likely due to improved metabolic function and reduced calorie intake.
How to Implement
- Drink at least 500ml of water first thing in the morning.
- Add a pinch of sea salt or an electrolyte supplement to improve hydration.
- Avoid sugary drinks that spike insulin and contribute to unnecessary calorie consumption.
Key Takeaways
| Habit | Benefit | How to Implement |
|---|---|---|
| High-Protein Breakfast | Enhances satiety, reduces hunger hormones, boosts thermogenesis | Include eggs, Greek yoghurt, cottage cheese, or protein shakes; avoid carb-heavy meals |
| Fasted Low-Intensity Cardio | Increases fat oxidation and metabolic flexibility | Perform 30–45 minutes of walking, cycling, or swimming before breakfast |
| Hydration with Electrolytes | Improves metabolism and fat oxidation | Drink 500ml of water with added electrolytes first thing in the morning |
Bibliography
Boschmann, M., Steiniger, J., Franke, G., Birkenfeld, A. L., Luft, F. C., & Jordan, J.(2003). ‘Water-induced thermogenesis’. The Journal of Clinical Endocrinology & Metabolism, 88(12), pp.6015–6019.
Horowitz, J. F., Mora-Rodriguez, R., Byerley, L. O., & Coyle, E. F.(1999). ‘Lipolytic suppression following carbohydrate ingestion limits fat oxidation during exercise’. American Journal of Physiology-Endocrinology and Metabolism, 276(5), pp.E769–E775.
Leidy, H. J., Ortinau, L. C., Douglas, S. M., & Hoertel, H. A.(2015). ‘Benefits of higher-protein breakfast consumption on appetite control, satiety, and weight loss’. Current Opinion in Clinical Nutrition and Metabolic Care, 18(5), pp.445–450.
Pasiakos, S. M., McLellan, T. M., & Lieberman, H. R.(2013). ‘The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review’. Sports Medicine, 43(2), pp.127–137.
Stookey, J. D., Constant, F., Popkin, B. M., & Gardner, C. D.(2008). ‘Drinking water is associated with weight loss in overweight dieting women independent of diet and activity’. Obesity, 16(11), pp.2481–2488.
Vieira, A. F., Costa, R. R., Macedo, R. C. O., Coconcelli, L., & Kruel, L. F. M.(2016). ‘Effects of aerobic exercise performed in fasted v. fed state on fat and carbohydrate metabolism in adults: a systematic review and meta-analysis’. British Journal of Nutrition, 116(7), pp.1153–1164.
Westerterp-Plantenga, M. S.(2003). ‘The significance of protein in food intake and body weight regulation’. Current Opinion in Clinical Nutrition and Metabolic Care, 6(6), pp.635–638.
