4 Morning Mistakes That Actually Prevent Weight Loss, According To A Registered Dietitian

The habits you establish for yourself in the morning are key in determining the course of the rest of your day. Especially if you’re working towards weight loss, it’s important to start off the morning right so you can create a healthy routine and allow yourself plenty of energy to get through the day. While there are a number of positive habits to integrate into your routine to net the best results for your body, these are the five worst that may actually be holding you back in your journey to healthy weight loss.

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Quick Breakfasts

Depending on your schedule, breakfast may feel like an inconvenience standing in the way of getting to work and starting your day. In turn, you may opt for a quick fix meal that you can easily take on the go to cut down on time. Unfortunately, these breakfasts are often low in nutritional value and high in sugar, like energy bars or fast food breakfast sandwiches. Registered dietitian Trista Best explains, “The first thing you eat in the day sets the tone for how your body will process the food you give it the rest of the day. Starting the day with a protein rich, low carbohydrate meal will allow your body to burn calories from carbs more efficiently and store calories from protein as muscle.”

Instead of turning to a sugary cereal or low-quality protein bar to start your day, try making overnight oats to bring with you, or schedule out a little extra time to make eggs or another nutritious breakfast that will make losing weight seamless.




Juice Instead Of Fruit

Fruit juice is undeniably delicious, but unfortunately it doesn’t hold nearly as much nutritional value as simply eating a whole piece of fruit. The process of making juice often removes the fiber and other great health benefits that come from actual fruit, leaving an overload of sugar behind. Instead, start your day off with an apple or orange as a side to your meal instead of juice, and stick with water to stay hydrated.




Not Hydrating

Speaking of hydration, skipping out on a big glass of water first thing in the morning can have more implications on your body than simply leaving you parched. According to Livestong, “In a study in “The Journal of Clinical Endocrinology and Metabolism” from 2003, metabolic rate increases by 30 percent after drinking 2 cups of water. When you become dehydrated, your metabolism slows down, affecting how your body burns fat. Your body mistakes thirst for hunger, which leads to increased calorie consumption. This can lead to stubborn fat gathering around your stomach, which is difficult to lose.”

If you’re struggling with weight loss, you could simply be chronically dehydrated. Try starting out each morning with a big glass of water and prioritizing hydration throughout the day to see a major difference in your results.




Sipping Your Sugar

Black coffee is a great addition to your morning for weight loss, but when it comes to lattes and other sweet coffee beverages, the effect on your body is much more grim. If you have a habit of buying coffee each morning, you could be piling on both calories and sugar which will naturally make weight loss much more difficult, as it’s important to maintain a calorie deficit for visible results. According to Healthline, “Coffee shops and popular franchises sell sweetened coffee drinks that contain added sugar and hundreds of calories. For example, a Starbucks Grande (16 ounces or 470 ml) Caramel Frappuccino has 420 calories and over 16.5 teaspoons (66 grams) of sugar.”

Your best bet will be making coffee at home with a sugar free sweetener in order to keep the calories low so you can allocate them to more nutritious meals throughout your day. However, it’s important to remember that splurging on a Starbucks coffee every once in a while won’t ruin your results–you can enjoy everything in moderation!



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