Пять утренних привычек, которые помогут контролировать вес и улучшить метаболизм

The choices people make in the first few hours awake can influence energy, hunger and food choices for the rest of the day. Although daunting to establish, a consistent morning routine helps regulate appetite, supports healthy metabolism and makes it easier to stick with long-term healthy habits. The key isn’t perfection, it’s consistency. Quick fixes aren’t going to be the answer, according to Mandy Keown, a nurse practitioner at the lifestyle wellness clinic at Ochsner Medical Complex-The Grove in Baton Rouge. Finding realistic, purposeful choices and starting them slowly will be the best way to build habits. “We can always build,” Keown said. “We don't have to make all of these changes at once.” Here are five morning habits that can help with weight loss: A good night routine is a good morning routine. Not getting enough sleep is a surefire way to have a bad morning. Not only will the crankiness set in, a lack of sleep or poor sleep also impacts weight management. Poor sleep can increase hunger hormones, decrease feelings of fullness and make it harder to make healthy food choices. The sweet spot for adults is to get seven to nine hours of sleep each night. Tricks like making the room cold, blocking out light   and staying away from technology before bed have been shown to improve sleep health. Water first thing. After a full night's sleep, most people wake up mildly dehydrated, Keown said. “Not everybody's drinking right before they go to bed,” Keown said. “We have quite a few hours that we've not had anything to drink. On top of the fact that we do tend to lose water while we sleep, just by breathing or sweating.” Drinking water or an electrolyte drink first thing can help replenish fluids, rehydrate the cells, increase energy and support normal body functions before adding caffeine. Electrolytes help speed up the hydration process, even if it's a pinch of salt or a slice of lemon in water, Keown said. Get some sunshine. Morning sunlight helps regulate the body's internal clock. “Even if it's just 10 minutes of it,” Keown said. “It helps to tell our internal clock, 'Hey, it's time to wake up. The sun's out. This is our time to shine.'” Getting out in the sun boosts vitamin D, which boosts up mood and energy as well. Research from the Northwestern Medicine Study shows that people exposed to bright light early in the day tend to have a lower BMI, regardless of diet or activity. Protein before 10 a.m. Approximately 1 in 5 Americans are “breakfast skippers.” Skipping breakfast, as part of time-restricted eating patterns such as intermittent fasting has become increasingly popular as a weight-management strategy. But scientific evidence to support this is lacking. Many studies have shown that breakfast skippers are at an increased risk for weight gain (like increased hunger driving hormones) and chronic disease. Research suggests that breakfast is important, but simply eating breakfast may only be half the battle. The true victory comes when you eat a high-quality breakfast packed full of protein and nutrients. Protein-rich breakfasts are the best bang for your buck when it comes to weight management. Having protein, 20 to 30 grams of it, each morning helps to reduce midmorning hunger, support muscle maintenance and stabilize energy levels throughout the day. “With animal proteins, you really want to aim for a lean protein like chicken, turkey or fish,” Keown said. “And with plant-based proteins, nuts and seeds.” Eating before 10 a.m. is a suggestion, but ideally the best time to break fast is one to two hours after waking up.  A study published in the National Library of Medicine found that eating the main meal late (after 3 p.m.), was predictive of difficulty in weight loss. Make a plan, be mindful. Planning ahead reduces the chances of making impulsive food choices. “We tend to make those compulsive decisions where we may eat out of convenience, whether it's like convenience stores, snack machines, fast food restaurants,” Keown said. “Whereas, if we know what we're going to eat throughout the day and we are prepared, we can have it ready to go.” Planning for the week ahead of time, sitting with the grocery list before going to the store and practicing mindfulness in the morning can go a long way to decreasing stress at the beginning and throughout the day, according to Keown. One of the main benefits of mindful approaches for weight loss is to help people recognize emotional eating. In one small study of people with heart disease, participants were encouraged to recognize that eating healthfully and exercising is really challenging, and that pretending that it isn't just makes it all the more distressing. Instead, they were taught a practice called diffusion, in which they distanced themselves from unhelpful thoughts, feelings and beliefs. This helped them tolerate the distress of trying to make heart-healthy behavior changes. Participants gave high marks to the program and made positive changes in their diet and exercise habits.