Mornings are a trying time for health and fitness – more often than not we are tempted to hit the snooze button, roll over and dream of the breakfast we will soon devour.
However it is our early morning rituals which set the tone for the rest of the day and they can have knock-on effects for weight and wellbeing.
Nutrition and exercise scientist Kathleen Alleaume spoke to FEMAIL about the bad habits which need to be ditched and the ones to adopt after daybreak.
Nutrition and exercise scientist Kathleen Alleaume (pictured) spoke to FEMAIL about the bad habits which need to be ditched and ones to adopt after daybreak
It is our early morning rituals which set the tone for the rest of the day and can have knock-on effects for weight and well-being (Stock image)
SKIPPING BREAKFAST
According to Kathleen, founder of The Right Balance, skipping breakfast entirely is a gateway to unhealthy grazing and poor food choices during the day.
It might seem like a good idea to ditch eating altogether in the morning but the right food can set you up for a whole day of mindful eating.
‘A balanced breakfast sets the tone for the rest of the day- it helps with hunger, concentration and improved eating habits,’ she told Daily Mail Australia.
The perfect breakfast is packed with fibre and protein which are key nutrients that prevent the ‘mid-morning munchies’ or caffeine cravings.
According to Kathleen, founder of The Right Balance, skipping breakfast entirely is a gateway to unhealthy grazing and poor food choices during the day (Stock image)
‘A balanced breakfast sets the tone for the rest of the day- it helps with hunger, concentration and improved eating habits,’ she told Daily Mail Australia (Stock image)
TOO MUCH COFFEE, NOT ENOUGH WATER
Kathleen also warns that an overdose of coffee in the morning and a lack of water has negative consequences for the waistline.
Water fires up your metabolism, gives your brain fuel and helps your body to flush out toxins.
And experts agree a healthy dose of H20 is an essential early morning habit for weight loss because your body is essentially playing ‘catch up’ to break down and extract nutrients after a night’s sleep, and a tall glass of water can kick-start this process.
Kathleen also warns that an overdose of coffee in the morning and a lack of water has negative consequences for the waistline (Stock image)
Water fires up your metabolism, gives your brain fuel and helps your body to flush out toxins (Stock image)
HITTING THE SNOOZE BUTTON
Oversleeping is an unexpected catalyst for poor food choices and weight gain.
‘We know that too little shut-eye impacts concentration, makes us more likely to eat junk food, and suppresses immunity. However, too much sleep can be equally blameworthy,’ Kathleen wrote in the Toowoomba Chronicle.
And when your sleeping pattern is out-of-sorts, your tendency to eat the wrong foods at the wrong time is also triggered.
‘Oversleepers’ can experience a number of side effects as their bodies struggle to ‘sync up’ with the right time, leading to health problems such as blood sugar fluctuations and higher body weight.
Oversleeping can alter your body clock and affect motivation for exercise and healthy eating (Stock image)
Oversleepers can experience a number of side effects as their bodies struggle to ‘sync up’ with the right time, leading to health problems such as blood sugar fluctuations and higher body weight (Stock image)
TOO MUCH PHONE TIME
Kathleen warned logging into social media platforms before you even leave the comfort of your bed can be both distracting and uninspiring.
Waking up to a litany of flawless, airbrushed models and fitness influencers is harmful for self-esteem, and subsequently your own motivation.
‘It can be a two way street. It may inspire or it can get you down or serve as a distraction,’ Kathleen explained.
‘Let’s face it, most people are going to post what looks good, however this may not be a real reflection of their lives. Be honest with yourself and try not to compare yourself to other people.’
Kathleen warned logging into social media platforms before you even leave the comfort of your bed can be both distracting and uninspiring (Stock image)
DITCHING THE WEIGH-IN
The common mantra of ‘ditching the scales’ to help with weight loss because a number is not a reflection of health might have the opposite effect, Kathleen said.
A morning weigh-in means accountability and a motivation to see the number drop, however there is a fine line between a diet and an obsession.
‘It may not work for all. If it becomes an obsession, know that there are other ways to measure success, such as how your clothes fit and focusing on the actual behaviour changes like eating breakfast, preparing healthy meals and exercising regularly,’ Kathleen added.
‘Focusing on these daily habits will get you the results you want.’