6 Healthy Morning Rituals That Will Change Your Life

A good morning need not be a contradiction of terms. In fact, there’s simple science to suggest that with the right routine, you too can be an early bird. Here’s a roundup of our favorite good-morning tips: habits proven to boost your health, your mood, your weight loss and your paycheck—even when you’ve stayed up too late binge-watching Scandal.

1

Do the Sun Dance

Exposure to early morning sunlight could make you a lightweight. A surprising new study published in the journal PLOS ONE found people who had most of their daily exposure to bright light in the morning had significantly lower body mass index (BMI) than those who had most of their light exposure late in the day—independent of exercise, age, and caloric intake. Researches say 20 to 30 minutes of morning light ó even dim light, with just half the intensity of sunlight on a cloudy day ó is enough to affect BMI. Take a stroll before breakfast, walk to work, or reposition your desk near a window to reap the benefits.

2

Wake Up 15 Minutes Earlier

Set your alarm clock earlier by just a few minutes every week for a month, and you may soon be looking at a bigger paycheck. A well-cited 2008 study among university students by Harvard biologist Christoph Randler found early risers were more “proactive” and went on to achieve greater career success and higher wages. About 50% of a person’s chronotype—whether they’re an “early bird” or a “night owl”—is genetic, but Randler says most people can be trained to shift their daily sleep-wake schedules by about an hour.

3

Remind Yourself of Diet Goals

Stick a label on your morning alarm, and you may have better luck sticking to your diet, researchers say. A recent study published online in Health Promotion Practice found that people who received regular text reminders of their daily “calorie budget” made healthier meal and snack choices. Smartphone users can customize morning alarms with labels, but a good old-fashioned Post-it could do the trick! Post motivating reminders of your health and fitness goals in places where you’ll see them in the morning, like your bathroom mirror.

4

Add This to Your Morning Oats

Who needs pills when you can manage your cholesterol with the right breakfast? A study printed in the journal Nutrition found the heart healthy power of oatmeal doubled when it was combined with vitamin C — the result of organic compounds called phenols interacting to stabilize LDL or “bad” cholesterol. Pair your morning oats with a small glass of fresh orange juice or a handful of berries, and you’ve got yourself a powerful antidote for elevated cholesterol.

5

Think Your Way Thin

Beginning your day with 20 minutes of focused breathing and contemplation has a number of proven health benefits, including reduced levels of fat-promoting stress hormone in the body. Stick with it for two months, and you can actually rewire your brain! A research team led by Massachusetts General Hospital found that eight weeks of daily meditation resulted in notable changes in brain structure, including decreased grey-matter density in the amygdala, which is known to play an important role in anxiety and stress the brain. Om…or Thanos......

6

Say Yes to Sweet Tea

Green tea gets a lot of hype, but white tea, which is dried naturally by sunlight, actually boasts three times as many fat-fighting antioxidants! A study published in the journal Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells) due to high levels of ingredients thought to be active on human fat cells, such as methylxanthines (like caffeine) and epigallocatechin-3-gallate (EGCG). If you’ve got lots on your to-do list, consider adding a scant teaspoon of honey to your cup. A study published in the journal Human Psychopharmacology: Clinical and Experimental found that participants who combined caffeine with glucose (sugar), showed increased activity in the areas of the brain associated with attention.

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Improve Your Endurance, Burn More Calories, and Fry more Fat with These 5 Handy Workout Hacks

If you’re consistently hitting the weight rack and scheduling cardio kickboxing classes at your local gym, you’re already on your way to losing your gut. But stepping into your workout space isn’t the only way to ensure you’re getting the most out of that sweat sesh. If you’ve been sticking to your exercise regimen and not seeing the waist-trimming results you’d hoped for, don’t sweat it; we’ve got some science-backed ways to improve your fat-burning capacity and make every sweat droplet count.  Today you’ll find expert tips on how to increase your performance and rev fat loss pre- and post-workout.

1

Guzzle a Whey-Based Protein Shake

Make sure to follow up leg day with a muscle-replenishing protein shake. According to a study published in the journal Sports Medicine, supplementing resistance training with whey protein helps your body build lean muscle. And the more metabolism-boosting muscle mass you pack on, the more fat you’ll burn, even at rest. What’s more, the study showed that the whey and resistance workout combo also improved upper and lower body strength. Want to kick up the fat-loss a notch? Researchers noticed that these glorious benefits were enhanced when whey is combined with creatine.

2

Try a Fasted Workout

If you’re looking to get lean, working out before you sit down to sunny-side-up eggs and toast may be your best bet. A study in the British Journal of Nutrition found that doing cardio on an empty stomach results in significantly higher fat oxidation, or fat loss, than exercise performed after you’ve eaten. Try hitting the elliptical or Stairmaster before breakfast, and make sure to bring a small snack with you to the gym to keep your blood sugar in check.

3

Brew a Cup

“Research has shown that [drinking caffeine] before exercise can enhance athletic performance,” Jim White, RD, ACSM, dietitian, personal trainer, and owner of Jim White Fitness & Nutrition Studios tells us in What to Drink Before a Workout for Optimal Fat Loss. Plus, a study published in the journal Sports Medicine reveals that the natural energy source can help you train stronger for longer in workouts ranging from 60 seconds to even two hours. Just remember to skip the added sugar and creamer in your coffee to avoid packing pounds onto your frame.

4

Nosh on Almonds

You likely keep almonds stocked in your pantry because they’re brimming with healthy fats that keep you slim and satiated. So what if we told you that swapping your sugary pre-workout snack with your favorite nut can help skyrocket your workout’s effectiveness? According to a study in the Journal of the International Society of Sports Nutrition, popping about 2.6 ounces of whole almonds increased cyclists’ endurance performance and improved oxygen utilization more than cookies did. Researchers suspect that almonds’ nutrients arginine and quercetin may contribute to these fat-burning effects.

5

Incorporate HIIT

High-intensity interval training (or HIIT) boosts your metabolism, burns calories, and builds muscle: a triple threat belly fat cannot reckon with. “High-intensity interval training is when you perform an exercise at or close to your maximum ability for a short period of time and then take a brief respite and do it again. HIIT should usually be done on a 2:1 interval, meaning if you did an exercise for one minute, you rest for 30 seconds and then repeat,” explains Dr. Alex Tauberg, DC, CSCS, EMR. “This can be a great way to flatten that stomach when you don’t have too much time to work out.” (Chasers and Tabata are great substitutes)
In fact, a study in BMC Endocrine Disorders found that just 12 15-minute HIIT sessions improved the insulin sensitivity of overweight participants by 23 percent. What does this meal for fat loss? Making sure your insulin sensitivity is in check can increase your ability to break down fat and can lower your risk of diabetes, cancer, and metabolism-affecting thyroid issues.
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