What are the key tenets of losing weight? Exercising, eating well, and perhaps operating in a calorie deficit are probably the big three that come to mind. And while this is true, the number you see on the scale could be affected by what time of day you’re engaging in these and other healthy choices. Dietitians and doctors say a handful of easy morning habits can boost your weight-loss journey in a big way.
“Your morning habits set the tone for the rest of your day. The way you start your morning has a direct impact on your metabolism, hunger levels, and even your ability to make healthy choices later,” Mario Padron, DO, founder and medical director of Focus ADHD Indy, tells Best Life. “But I don’t mean overcomplicated rituals—simple tweaks to your routine can make a real difference.”
RELATED: Eating These 9 Foods Will Boost Your Metabolism and Burn Fat.
1. Hydrate first thing.
First thing first: Experts recommend hydrating when you wake up before you have your coffee or eat breakfast.
“After hours of sleep, your body is dehydrated, and even mild dehydration can slow your metabolism,” notes Pardron.
“Drinking water first thing helps kickstart digestion, wakes up your organs, and—here’s the key—can actually help regulate your appetite,” he explains. “A lot of people mistake thirst for hunger, so starting the day hydrated helps prevent unnecessary snacking later.”
2. Delay your coffee until after breakfast.
Padron admits this is a controversial tip, but he suggests delaying your first cup of coffee until after you’ve eaten breakfast.
“Drinking coffee before eating can spike cortisol levels, and while cortisol is necessary, chronically high morning cortisol can contribute to insulin resistance and stubborn belly fat,” he shares. “Plus, caffeine on an empty stomach can make blood sugar levels swing, leading to hunger and cravings later.”
3. Skip sugar in your coffee.
Even if you can’t wait to have that first cup of Joe (or tea!), experts recommend skipping the sugar—and it’s not just because of the empty calories.
“Black coffee and green tea (especially matcha) contain natural compounds (like caffeine and catechins) that help boost metabolism and promote fat oxidation,” explains Catherine Gervacio, RND, a registered nutritionist and diet consultant for WOWMD. “But when consumed without sugar, they enhance the body’s ability to burn stored fat for energy, especially in a fasted state.”
Chicago-based registered dietitian Maggie Michalczyk advises being especially mindful if you get your morning on the go.
“Coffee drinks at popular chains are often packed with added sugar and calories which can definitely hinder weight loss. Modifying your coffee order so that it’s lower in sugar, and calories or making coffee at home are small swaps that can have a big difference when it comes to weight loss,” she says.
RELATED: 9 Best Weight-Loss Teas, According to Nutritionists.
4. Eat a protein-rich breakfast.
OK, you’ve made it to breakfast—and the pros all agree that packing your plate with protein (about 20 grams) is the way to go.
“A high protein meal containing complex carbohydrates is key, especially for weight loss,” says pediatrician Arunima Agarwal, MD, a member of Cure Hydration’s medical advisory board. “Protein helps maintain muscle mass, which is crucial for good metabolism. Complex carbohydrates and high fiber will keep you satiated longer and are needed for good gut health.”
Vandana Sheth, RDN, registered dietitian nutritionist, diabetes expert, and author, recommends Greek yogurt with nuts, a tofu scramble, or a smoothie with protein and fiber. Eggs are another great choice, though if you’re concerned about your cholesterol, consider sticking with egg whites.
And, perhaps most importantly, remember that they call it the most important meal of the day for a reason. “When it comes to weight loss it might seem like skipping breakfast would help, however doing so can be counterproductive,” Michalczyk cautions.
It can slow down your metabolism and cause your body to burn muscle instead of fat.
5. Get some sunlight.
Consider drinking your coffee or enjoying your breakfast al fresco (or near a window!), as Padron recommends getting some sunlight within 30 minutes of waking up.
“This is a game-changer that most people overlook. Morning sunlight exposure helps regulate your circadian rhythm, which in turn balances hormones like cortisol and melatonin. And guess what? A properly regulated circadian rhythm helps keep your metabolism efficient and reduces cravings for high-calorie foods later in the day,” he explains.
6. Practice mindfulness.
Agarwal considers morning mindfulness an “easily missed factor” on a weight-loss journey: “Our brain is the most powerful organ in our body, so adjusting the way we see our day or respond to stress actually affects the entire body and metabolism.”
Likewise, Padron points out that “stress hormones like cortisol can increase fat storage, especially around the midsection.”
Agarwal suggests meditation or even listening to short podcasts about setting intentions and mindset while showering or on your commute.
Padron recommends breathwork: “Starting the morning with even 30 seconds of slow, deep breathing helps shift your nervous system out of ‘fight or flight’ mode, making it easier to control cravings and maintain steady energy levels throughout the day.”
RELATED: 10 Unexpected Reasons You’re Not Losing Weight, Doctors Say.
7. Get moving.
Don’t have time in the morning for a full workout session? Don’t worry: Experts say that won’t derail your weight-loss goals.
Padron says even five minutes can do a world of good: “Getting in some movement—whether it’s stretching, a few squats, or a short walk—can wake up your muscles and boost metabolism.”
“Morning movement increases insulin sensitivity (which helps your body use food for energy instead of storing it as fat) and releases endorphins that can improve mood and motivation,” he explains.
Stephanie W. Bostic, NP, a lead clinician for St. Dominic Weight Loss Clinic in Jackson, Mississippi, adds that a bit of morning movement will also kickstart your metabolism.
She also points out that “studies have proven that people who work out in the morning are more likely to be consistent and to complete daily exercise than those who wait until the afternoon or after work.”
8. Plan your day and meals.
Writing a to-do list might not feel like a weight-loss tool, but experts say it’s invaluable.
“Take a few minutes to pack a snack, your lunch, and fill your favorite water bottle,” suggests Bostic. “These few minutes can make a stark difference.” This prevents overeating, making poor lunch choices, and forgetting to hydrate (or drinking sugary beverages).
Derek Lipton, RD, registered dietitian and strength coach at Full Circle Sports Nutrition, recommends planning out your workouts, too: “Whether it’s signing up for a specific workout class or scheduling a time to go to the gym, make sure it’s part of your calendar for the day—not just ‘I’ll go after work.'”
“With that said, packing your workout clothes to bring with you to work and leave in the car is a nice little trick to make sure you avoid having to come home first—which can often lead to a much lower desire to leave the house again and workout,” he adds.
