5 Simple morning habits that help you lose weight
There are different factors that can contribute to weight loss which does not necessarily have to do with feeding and exercising. The good part is that they are simple and can be practiced early in the morning. Here are some simple practices.
1. Receive light of day
Light is responsible for guiding the circadian cycle (or the famous biological clock), by which our body organizes its functions within 24 hours of the day. With this well defined cycle, it is easier for the body to work and eliminate fat. The sun, in turn, acts as an indicator of an important moment for the body: the time to wake up. "Opening the window in the morning as grandmas or their parents did is a great way to tell the body that it's already day, "says sleep doctor Geraldo Lorenzi. By regulating this cycle, you also regulate the hormones that stimulate hunger, satiety and metabolism. Set aside 20 minutes in the morning to wake up calmly and let the body, without haste, understand that it has already dawned.
2. Capriche in protein
A breakfast with an ideal amount of protein can help increase satiety and stave off binge eating throughout the day. In addition, protein helps speed metabolism more than carbohydrates or fats. A study from the University of Missouri in the United States showed that enriching the first meal of the day with protein can promote weight loss, creating a sense of satiety, and stabilize glycemic levels. For this, wrap in eggs, plain Greek yogurt, oil butter, chicken and turkey breast.
3. Climb on the scales
A study at Tampere University of Technology in Finland showed how frequent or daily weighings are beneficial for weight loss. In the analysis, people who, in addition to caring for food, still weighed daily lost about three times more body fat and body fat than participants who weighed less frequently. What does this have to do with the morning period? It is precisely at this time that you can keep track of your weight with more precision.
4. Drink cold water
Woke up, brushed your teeth and peed? So, nothing to go get a coffee or that fruit. Before, drink cold water to hydrate the body and still send off some calories. "As our internal temperature is much warmer than cold water, the body needs to expend more energy to warm the body, thus burning more calories," says Sara Braganza, a specialist in orthomolecular therapy.
Do you feel lazy to go to the gym in the morning? A study by Brigham Young University in the United States showed that 45 minutes of exercise in the morning can rule out excessive motivation to eat. Another great advantage of early exercise is that they can improve your mood. Together, these benefits can become a motivation for new diet and lifestyle changes that may further contribute to your goals.
Lower temperatures during fall and winters contribute to the body's vulnerability, which can result in colds and flu. For this reason, it is important to maintain a balanced diet, following a diet rich in vitamins, minerals and antioxidants to make the immune system more resistant to viruses and bacteria, thus fighting various diseases.
The winner of the second edition of Masterchef Brasil, Izabel Alvares, has prepared an excellent recipe for those who love Italian food but look for lighter options. The recipe can also be included in the low carb menu. Check: Homemade vegetable stock 1 chopped celery 1 onion cut into four 1 carrot cut into slices 1 bunch fresh parsley (only the stems, use the leaves in the risotto) 1 piece of bacon Some sprigs of fresh thyme, bay leaf and rosemary Risotto 1 medium cauliflower 2 cups vegetable stock broth 1 clove garlic without whole peeled 1 clove garlic, shredded 1 tablespoon butter 100g chopped bacon ½ chopped onion 2 tablespoons dry white wine 150g fresh mushrooms 50g fresh sour cream ½ cup grated parmesan cheese 1 bunch fresh parsley, finely chopped (only the leaves, use the stalk in the broth) salt and pepper -reine to taste How to prepare Start with the broth.