Quantcast

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

Record flood water levels in Venice hit again on Sunday making this the worst week of flooding in the city in over 50 years.

Read More Show Less

By Brian Barth

Late fall, after the last crops have been harvested, is a time to rest and reflect on the successes and challenges of the gardening year. But for those whose need to putter around in the garden doesn't end when cold weather comes, there's surely a few lingering chores. Get them done now and you'll be ahead of the game in spring.

Read More Show Less
Sponsored
(L) Selma Three Stone Engagement Ring. (R) The Greener Diamond Farm Project. MiaDonna

By Bailey Hopp

If you had to choose a diamond for your engagement ring from below or above the ground, which would you pick … and why would you pick it? This is the main question consumers are facing when picking out their diamond engagement ring today. With a dramatic increase in demand for conflict-free lab-grown diamonds, the diamond industry is shifting right before our eyes.

Read More Show Less
(L) 3D graphical representation of a spherical-shaped, measles virus particle that is studded with glycoprotein tubercles.
(R) The measles virus pictured under a microscope. PHIL / CDC

The Pacific Island nation of Samoa declared a state of emergency this week, closed all of its schools and limited the number of public gatherings allowed after a measles outbreak has swept across the country of just 200,000 people, according to Reuters.

Read More Show Less
Austin Nuñez is Chairman of the Tohono O'odham Nation, which joined with the Hopi and Pascua Yaqui Tribes to fight a proposed open-pit copper mine on sacred sites in Arizona. Mamta Popat

By Alison Cagle

Rising above the Arizona desert, the Santa Rita Mountains cradle 10,000 years of Indigenous history. The Tohono O'odham Nation, Pascua Yaqui Tribe, and Hopi Tribe, among numerous other tribes, have worshipped, foraged, hunted and laid their ancestors to rest in the mountains for generations.

Read More Show Less
Sponsored
The Navajo Nation has suffered from limited freshwater resources as a result of climate, insufficient infrastructure, and contamination. They collaborated with NASA to develop the Drought Severity Evaluation Tool. NASA Goddard Space Flight Center

Native Americans are disproportionately without access to clean water, according to a new report, "Closing the Water Access Gap in the United States: A National Action Plan," to be released this afternoon, which shows that more than two million Americans do not have access to access to running water, indoor plumbing or wastewater services.

Read More Show Less
Wild Exmoor ponies graze on a meadow in the Czech Republic. rapier / iStock / Getty Images Plus

By Nanticha Ocharoenchai

In the Czech Republic, horses have become the knights in shining armor. A study published in the Journal for Nature Conservation suggests that returning feral horses to grasslands in Podyjí National Park could help boost the numbers of several threatened butterfly species.

Read More Show Less

Despite huge strides in improving the lives of children since 1989, many of the world's poorest are being left behind, the United Nations children's fund UNICEF warned Monday.

Read More Show Less