Quantcast
Environmental News for a Healthier Planet and Life

Help Support EcoWatch

5 Morning Rituals for a Healthy Life

Popular

By Brian Syuki

Many of us start the morning by brushing our teeth, taking a shower and making a cup of coffee. Those are all good and fine routines, but adding a few more steps can help inspire weight loss and sustainable healthy habits.

I've found that it's easier for me to maintain healthy habits in the morning than the evening and when I start the morning off right, it's easier for me to maintain healthy habits throughout the day.

Shutterstock

If you find doing all of these rituals overwhelming, pick three and start practicing them. You can always add the others in the future.

1. Fill a water bottle.

Staying hydrated will help you lose more weight, according to this study. One of the best ways to increase water intake is to carry a bottle of water everywhere you go. So fill your water bottle every morning. While you're at it, drink one or two glasses of water before you leave the house. Aim to drink 2 to 3 liters of water each day.

2. Do 20 minutes of strength training.

Morning hours are the best time to exercise since there are usually no distractions and willpower is intact. Strength training will boost your metabolism and keep you energetic throughout the day. You can do different bodyweight exercises that target arms, legs or the core. Alternatively, you can do dynamic stretches.

If your current schedule doesn't allow time for a morning workout, wake up 20 minutes earlier.

3. Eat a high fiber breakfast.

Eating high fiber foods will give you energy and you'll be less hungry at lunch. Stay away from muffins, breads and other sugary foods because they spike insulin and trigger cravings.

The best breakfast combo is a protein like quinoa, nuts or tofu scramble with high-fiber foods like fruits or veggies. One study found that people who ate at least 35 grams of proteins for breakfast stabilized glucose levels, reduced total daily food intake and didn't gain fat.

4. Pack your snacks.

You're more likely to snack on unhealthy foods if you don't carry a snack. Eating healthy snacks will keep hunger at bay and prevent binging. After filling your water bottle, pack your snacks and carry them to work.

5. Go through your diet and exercise goals.

Most of us forget about our goals as soon as we set them. Reminding yourself of your goals will keep you motivated and prevent you from falling off the wagon. Write down your weight loss goals on a pad and stick it somewhere you can read every morning.

Set an order for your rituals. I do my morning rituals in a particular order every day, and I think it has helped me stick to them. Which habits have helped you lose weight?

This article was reposted with permission from our media associate Care2.

EcoWatch Daily Newsletter

Pangolin hunting for ants. 2630ben / iStock / Getty Images Plus

By Alexander Richard Braczkowski, Christopher O'Bryan, Duan Biggs, and Raymond Jansen

Pangolins are one of the most illegally trafficked animals on the planet and are suspected to be linked to the current coronavirus pandemic.

Read More Show Less
Humpback whale splashing in the North West Atlantic Ocean, Massachusetts. Tim Graham / Getty Images

By Jake Johnson

In a move that environmentalists warned could further imperil hundreds of endangered species and a protected habitat for the sake of profit, President Donald Trump on Friday signed a proclamation rolling back an Obama-era order and opening nearly 5,000 square miles off the coast of New England to commercial fishing.

Read More Show Less
Pixabay

By Lauren Panoff, MPH, RD

Fresh fruits and vegetables are a healthy way to incorporate vitamins, minerals, fiber, and antioxidants into your diet.

Read More Show Less
These 19 organizations and individuals represent a small portion of the efforts underway to fight racism and inequality and to build stronger Black communities and food systems. rez-art / Getty Images

By Danielle Nierenberg

Following the murder of George Floyd by police in Minneapolis, people around the United States are protesting racism, police brutality, inequality, and violence in their own communities. No matter your political affiliation, the violence by multiple police departments in this country is unacceptable.

Read More Show Less
Residents plant mangroves on the coast of West Aceh District in Indonesia on Feb. 21, 2020. Mangroves play a crucial role in stabilizing the coastline, providing protection from storms, waves and tidal erosion. Dekyon Eon / Opn Images / Barcroft Media via Getty Images

Mangroves play a vital role in capturing carbon from the atmosphere. Mangrove forests are tremendous assets in the fight to stem the climate crisis. They store more carbon than a rainforest of the same size.

Read More Show Less
UN World Oceans Day is usually an invite-only affair at the UN headquarters in New York, but this year anyone can join in by following the live stream on the UNWOD website from 10 a.m. to 5 p.m. EST. https://unworldoceansday.org/

Monday is World Oceans Day, but how can you celebrate our blue planet while social distancing?

Read More Show Less

Trending

Cryptococcus yeasts (pictured), including ones that are hybrids, can cause life-threatening infections in primarily immunocompromised people. KATERYNA KON/SCIENCE PHOTO LIBRARY / Getty Images

By Jacob L. Steenwyk and Antonis Rokas

From the mythical minotaur to the mule, creatures created from merging two or more distinct organisms – hybrids – have played defining roles in human history and culture. However, not all hybrids are as fantastic as the minotaur or as dependable as the mule; in fact, some of them cause human diseases.

Read More Show Less