6 Morning Rituals One Should Follow to Shed Kilos

Explore these 6 science-backed morning rituals to jumpstart your weight loss journey and achieve your health goals.

Key Points

Develop sustainable morning rituals to support healthy weight loss.
Learn how simple habits can boost metabolism, control hunger, and increase energy levels.
Discover the science behind each morning ritual for a deeper understanding.
Implement these practices for a holistic approach to weight management.

Shedding kilos (kilograms) can feel like an uphill battle. But what if you could unlock a secret weapon right at the start of your day? Enter the power of morning rituals.
By incorporating specific practices into your AM routine, you can set yourself up for success in your weight loss journey. These rituals go beyond just a quick breakfast; they prime your body and mind for healthy choices throughout the day.

This blog probes into six morning rituals that can significantly impact your weight loss goals. We’ll explore the “how” and “why” behind each practice, empowering you to make informed choices for your well-being.
Power of Your Mornings
Our mornings set the tone for the entire day. By incorporating these morning rituals, you’ll be laying the groundwork for a healthy and sustainable weight loss journey.
Boost metabolism
Certain practices can naturally increase your metabolic rate, the rate at which your body burns calories. This translates to burning more calories throughout the day, even at rest.

Control hunger pangs
Morning rituals can help regulate hormones that influence hunger. This can prevent unhealthy snacking and overeating later.
Increase energy levels
Starting your day with the right practices can improve your energy levels, making you more likely to engage in physical activity, another crucial factor in weight management.
6 Morning Rituals for Weight Loss Success
Here, we delve into 6 science-backed morning rituals that can empower your weight loss goals. By incorporating these practices into your mornings, you’ll be well on your way to achieving a healthier, slimmer you.

Morning ritual #1: Hydrate like a champion
Dehydration can often be mistaken for hunger pangs. Starting your day with a glass (or two) of cool water can work wonders for weight management.
Research published in the National Institutes of Health (NIH) shows that water consumption can increase satiety and decrease calorie intake throughout the day.
Furthermore, a study in the Journal of Clinical Endocrinology & Metabolism suggests that water can modestly increase metabolism, aiding in weight loss efforts.


Aim for at least 500ml (around 16oz) of water upon waking.
Add a squeeze of lemon or cucumber for extra flavor.
Invest in a reusable water bottle and keep it by your bedside.

Morning ritual #2: Embrace the power of protein
A protein-rich breakfast is a game-changer for weight loss. Protein keeps you feeling fuller for longer, reducing cravings and preventing overeating later in the day.
A study published in the American Journal of Clinical Nutrition revealed that a high-protein breakfast can significantly reduce hunger hormones and promote feelings of fullness.

Protein-packed breakfast ideas

Greek yogurt with berries and chia seeds
Scrambled eggs with whole-wheat toast and avocado
Protein smoothie made with spinach, banana, and almond milk

Morning Ritual #3: Move your body, even for a bit
Even a short burst of morning exercise can kickstart your metabolism and set the stage for weight loss success.
Research published in the Journal of Applied Physiology found that even a 30-minute brisk walk first thing in the morning can significantly increase calorie burning throughout the day.

Don’t have a lot of time? No problem. Here are some quick and effective morning exercise options.

A 15-minute yoga routine
Jumping jacks or jumping rope for 5 minutes
A quick HIIT (High-Intensity Interval Training) workout

Morning Ritual #4: Harness the power of sunlight
Getting some early morning sunlight exposure can be a surprising ally in your weight loss journey. Sunlight helps regulate your body’s natural sleep-wake cycle, which in turn can influence your metabolism and appetite control.
A study published in the International Journal of Obesity found that individuals who received morning sunlight exposure had lower body mass indexes (BMI) compared to those with limited sun exposure.


Spend 10-15 minutes outdoors within an hour of waking up.
Open your curtains to allow natural light into your room.
Enjoy a morning walk or jog outdoors.

Morning Ritual #5: Practice mindful meditation
Stress can wreak havoc on your weight loss efforts. Chronic stress can lead to increased cortisol levels, a hormone linked to weight gain and unhealthy food cravings.

Mindful meditation, a practice that involves focusing your attention on the present moment, can be a powerful tool for stress management.

Research published in the Journal of Obesity found that mindful meditation programs can be effective in promoting weight loss, particularly when combined with other healthy lifestyle changes.

Start with just 5 minutes of mindful meditation in the morning.
There are many guided meditation apps and resources available online.
Focus on your breath and let go of distracting thoughts.

Morning Ritual #6: Plan your meals and snacks
Winging it when it comes to food choices can be a recipe for unhealthy snacking and overeating.

Taking some time in the morning to plan your meals and snacks for the day allows you to make mindful choices and avoid unhealthy temptations.

Reduces impulsive decisions and unhealthy snacking.
Ensures you have healthy options readily available throughout the day.
Helps with portion control.


Prepare lunches and snacks the night before.
Create a grocery list based on your planned meals.
Utilize meal prepping services if that fits your lifestyle.

Frequently Asked Questions

How much weight can I lose by following these morning rituals?

There’s no one-size-fits-all answer to this question. Weight loss depends on various factors like your current weight, calorie intake, and activity level. However, incorporating these morning rituals, alongside a healthy diet and regular exercise, can significantly support your weight loss goals.

Do I need to follow all six rituals to see results?

While incorporating all six rituals is ideal, even implementing a few can make a difference. Start by adding one or two habits to your morning routine and gradually build from there.

I’m not a morning person. How can I make these rituals easier to stick with?

Start small! Begin with one ritual that takes minimal time, like drinking a glass of water upon waking. As you adjust to this change, gradually introduce another ritual. Additionally, prepare things the night before, like laying out workout clothes or prepping breakfast ingredients, to streamline your mornings.

Can these morning rituals help me keep the weight off after I lose it?

Absolutely! These habits promote healthy lifestyle practices that not only aid in weight loss but also contribute to maintaining a healthy weight in the long run.

Are there any apps or resources that can help me with these morning rituals?

There are numerous apps available that offer guided meditations, workout routines, and meal planning tools. Additionally, many websites and online communities provide valuable information and support for weight loss journeys.

My Final Thoughts
By incorporating these powerful morning rituals into your daily routine, you can create a foundation for successful weight loss.

From staying hydrated to embracing the power of protein and sunlight, these simple yet effective habits can boost your metabolism, curb cravings, and increase your energy levels. Remember, consistency is key.
The more you integrate these practices into your mornings, the more you’ll experience the positive impact on your weight loss journey and overall well-being.
Disclaimer: This blog is for informational purposes only and should not be taken as medical advice. Always consult with your doctor before starting any new diet or exercise program.
Mutton, J. E., Bartlett, H. C., Bray, M. S., & Shaffer, M. M. (2003). Drinking water increases energy expenditure in overweight men. The Journal of Clinical Endocrinology & Metabolism, 88(2), 1057-1060.

Oppliger, R. A., Maggio, C. A., Storey, M. C., & Foreyt, J. P. (2008). Short-term effects of increased water intake on multiple dietary behaviors in overweight adults. International Journal of Behavioral Obesity, 12(8), 1131-1137.
Layton, R. E., Jensen, T. D., Nutrall, K. Q., Higgs, S., Barbosa, M. C., Friedman, M., … & Pavela, M. (2015). Effects of a high-protein breakfast on appetite control, glucagon-like peptide-1 (GLP-1), and insulin levels in lean females. The American Journal of Clinical Nutrition, 101(3), 591-603.
Trexler, E. T., Richter, S. J., Rutherford, W. C., Coffey, V. G., Hausswirt, C., Gibbons, T. R., … & Melby, C. L. (2014). Acute exercise intensity and meal timing effects on 24-hour energy expenditure and resting metabolic rate. The Journal of Applied Physiology, 117(4), 432-439.

Murphy, S. E., Hutchinson, M., Barrett, P., Spencer, M. E., Brown, A. P., Glover, A. M., … & Mahar, M. J. (2010). Sunlight exposure and body mass index in women: the SUN study. International Journal of Obesity, 34(4), 647-655.
Katterman, J., Gregorovich, M., & Silverman, D. (2014). Mindfulness meditation for weight loss: A systematic review and meta-analysis. Journal of Obesity, 2014, 947917.
Cortisol & Stress. (n.d.). Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037

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