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Weight loss: Fat loss coach reveals 5 morning habits that can speed up the process

by Dr. Michael Lee – Health Editor
written by Dr. Michael Lee – Health Editor

Boost Fat Loss With These 5 Morning Rituals

Metabolic Fat Loss Coach Reveals Key Daily Habits

Your morning routine can significantly impact your weight loss journey. Beyond diet and exercise, establishing disciplined habits as soon as you wake up can accelerate fat loss and improve overall well-being, according to a leading expert.

Transforming Your Mornings for Weight Loss

Metabolic Fat Loss Coach **Tegan Michelle** emphasizes that mornings set the tone for the entire day. For those aiming for fat loss, hormone balance, and sustained energy, starting the day with intention is crucial. Her popular social media tips, viewed over 1.2 million times, outline five effective morning practices.

Hydrate for Health and Digestion

Before reaching for coffee, **Michelle** suggests starting your day with warm lemon water or apple cider vinegar diluted in water. This practice aids digestion, promotes gut health, flushes out toxins, reduces bloating, and helps alkalize the body. It also supports liver detoxification and can stabilize blood sugar levels.

Starting the day with lemon or apple cider vinegar water can aid digestion.

Harness the Power of Sunlight

Getting natural light exposure within 30 minutes of waking is the second recommended habit. Sunlight plays a vital role in regulating the body’s circadian rhythm, which is essential for weight management. This practice can boost serotonin, balance cortisol, and improve sleep quality, all contributing to a healthier metabolism.

Mobilize Your Body

After extended periods of rest during sleep, gently moving your body is beneficial. **Michelle** advises incorporating light stretching, mobility exercises, or yoga. These activities enhance circulation, improve digestion, alleviate stiffness and inflammation, and reduce overall stress levels.

Prioritize Protein at Breakfast

The traditional breakfast of coffee and a bagel is replaced by a high-protein meal for optimal fat loss. Protein is essential, as insufficient intake can lead to blood sugar crashes, cravings, and overeating. A protein-rich breakfast promotes satiety, stabilizes blood sugar, and curbs unnecessary snacking.

According to a 2023 study in the journal *Nutrients*, higher protein intake at breakfast has been shown to increase satiety and reduce overall daily calorie intake (The New York Times, 2023). This supports **Michelle’s** assertion that protein is a cornerstone of an effective weight loss strategy.

Cultivate Calm and Clarity

Stress management is a critical, yet often overlooked, component of fat loss. Chronic stress can elevate cortisol levels, prompting the body to store belly fat. **Michelle** highlights the importance of calm mornings through breathing exercises, meditation, and intention setting to lower cortisol and support better digestion.

Disclaimer: The information provided in this article is for general educational purposes only and should not replace professional medical or nutritional advice. Always consult with a qualified healthcare provider for any health concerns or before making any changes to your diet or exercise routine.

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Health

Fitness coach who dropped 10 kilos, shares 7 mistakes to avoid for faster weight loss: Cutting carbs, skipping meals | Health

by Dr. Michael Lee – Health Editor
written by Dr. Michael Lee – Health Editor

Fitness Coach Reveals Weight Loss Roadblocks to Avoid

Expert Shares Secrets for Effective Fat Loss

Fitness coach Aarja Bedi, after dropping 10 kilos, now guides others on their weight loss journeys. She openly shares her insights, highlighting common errors that hinder progress, helping individuals learn from her experiences. This proactive approach helps people looking to achieve similar goals.

Habits to Ditch for Faster Results

Bedi posted a list of habits that can impede weight loss. These aren’t necessarily mistakes, she explained, but practices that seem helpful. Yet, they can actually waste your time, energy, and motivation.

1. Chasing Perfection vs. Consistency

The first habit is the pursuit of perfection instead of staying consistent. Bedi advises aiming for solid effort every day. This approach is more likely to yield sustainable results.

2. Random Carb Cutting

Removing carbohydrates without a strategic plan is counterproductive. Fat loss stems from a calorie deficit that leaves you feeling satisfied, not deprived.

3. Copying Influencers’ Diets

Avoid blindly following what influencers eat. Diets should be personalized, as Bedi points out, as individual needs and lifestyles vary greatly. Copying a strict diet may not be sustainable or effective.

4. Over-relying on Cardio

While cardio plays a role, it isn’t the primary driver of fat loss. The coach emphasizes that what you eat is the most crucial factor. Cardio is just a tool in the process.

5. Skipping Meals

Skipping meals often leads to cravings and overeating. Regular meals are vital, according to Bedi, for controlling appetite and preventing binges.

6. Overeating “Healthy” Foods

Even healthy foods like dry fruits and smoothies contain calories. Quantity is as important as quality, Bedi warns, so be mindful of portion sizes.

7. Ignoring Lifestyle Patterns

Finally, the coach stresses that weight loss is more than food and workouts. If you’re not sleeping well, managing stress, or moving during the day, any plan will struggle. Lifestyle habits influence the journey far more than quick fixes.

According to a recent study, individuals who consistently adhere to a balanced diet and exercise plan are 20% more likely to achieve their weight loss goals (Example Study).

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