4 Things to Do Before 9 A.M. for Weight Loss

Whether you’re an early riser or someone who perpetually hits the snooze button, your morning routine can have a big impact on weight loss. In fact, what you do—or don’t do—before starting your day can either set you up for success or make it harder to stay on track later. 

“Building a healthy morning routine creates momentum to continue beneficial habits all day long,” says Melissa Mitri, M.S., R.D., a registered dietitian and owner of Melissa Mitri Nutrition. So, healthy morning habits—like eating a nourishing breakfast or going for a walk—can have a snowball effect, leading to more positive, weight-loss-supporting choices throughout the day. 

What should you do first thing in the morning to enhance weight loss and start your day on a healthy note? To find out, we asked registered dietitians. Here’s their four-step game plan for success. 

1. Make Sure You Get Enough Sleep

If you like getting a jump-start on the day, you might be tempted to set your alarm for the crack of dawn. However, skimping on sleep can derail your weight-loss goals. Getting less than the recommended seven hours of sleep doesn’t just leave you feeling groggy. “Inconsistent sleep habits can lead to increased appetite, poor food choices and an overall increase in calories,” says Mandy Enright, M.S., RDN, a registered dietitian and author of 30-Minute Weight Loss Cookbook. 

Even though waking up early may increase your calorie burn by getting you up and moving, it may still backfire if you don’t get enough sleep. For instance, one study found that even though short sleepers burned an extra 100 calories per day, they also consumed an additional 250 calories. That resulted in a net surplus of 150 calories daily. Over time, that can really add up!  

To complicate matters, research has also found that we tend to crave high-calorie foods when we don’t get enough shut-eye.  If you’ve ever noticed that you crave something sweet or greasy after a poor night’s sleep, that’s your body looking for quick energy. Unfortunately, this can undermine weight loss, especially if it happens consistently. 

In addition to making sure you get the seven to nine hours of sleep you need nightly, try to maintain a consistent sleep schedule. This will help support your body’s natural signals that regulate hunger, metabolism and energy use, says Enright. She recommends going to bed and waking up around the same time each day, even on weekends. And if sleep still eludes you, these expert-proven tips can help you get a better night’s sleep. 

2. Drink a Glass of Water

How often do you get halfway through the day only to realize you haven’t had a single drop of water? Or, maybe your first stop after rolling out of bed is the coffee maker? Getting into the habit of drinking a glass of water right after you wake up can do more than just help you meet your daily water goals. It can also do good things for weight loss. 

“Drinking a glass of water within 30 minutes of waking can support digestion, increase metabolism and prevent dehydration, which can sometimes be mistaken for hunger,” says Mitri. It may even reduce cravings and make it easier to make healthier choices for the rest of your day, she adds.

That’s not all, says Bonnie Taub-Dix, M.A., RDN, host of the Media Savvy Podcast and author of Read It Before You Eat It. One older study found that volunteers who drank roughly 2 cups of water 30 minutes before meals for 12 weeks dropped nearly 3 pounds.  The likely reason, says Taub-Dix, is that hydrating before meals promotes feelings of fullness that help you eat less overall.

If you’re not in the habit of drinking water when you wake up, try keeping a glass or bottle of water on your nightstand for a visual reminder. Don’t love plain room-temperature water? Sip it warm with a squeeze of lemon or enjoy it ice-cold straight from the fridge. There’s no wrong way to hydrate. 

3. Eat a Protein-Rich Breakfast

We know you’ve heard it before, but breakfast is important! But not just any breakfast. If your go-to is a plain bagel or sugary cereal, it might be time for an upgrade. Research consistently shows that a high-protein diet can support weight loss by preventing overeating and late-night snacking.  Why is it so effective? “Starting your day with a protein-rich breakfast can support weight loss by keeping you fuller for longer, reducing cravings and helping you eat fewer calories throughout the day,” says Mitri. 

Protein also helps by reducing hormones that make you hungry while simultaneously increasing hormones that tell your brain you’re full. It additionally plays a key role in preserving calorie-burning lean muscle mass, adds Mitri. 

That said, most of us don’t eat nearly enough protein with breakfast. To build a high-protein breakfast, think eggs, Greek yogurt, cottage cheese, kefir, nuts and even legumes. Taux-Dix’s favorite make-ahead breakfast is a smoothie made of fresh fruit like berries, Greek yogurt, almond butter and a veggie such as spinach. She preps it the night before by tossing everything in the blender and storing it in the fridge. Then, in the morning, she blends it for a meal that’s ready in minutes. Need more ideas? These 16 high-protein smoothies will keep you full and energized all morning long. 

4. Get Moving

Exercising in the morning helps with weight loss in multiple ways. “Some research suggests morning movement can help boost fat-burning, rev up the metabolism and improve appetite control,” says Enright. She points to one study that found people who exercised moderately or vigorously in the morning had lower BMIs and a smaller waist circumference than people who worked out later in the day. This may be because, in a fasted state, your body is more likely to tap into fat stores for energy.

Morning workouts may have another benefit that has nothing to do with burning fat or calories. Research has found that morning exercise is more likely to lead to positive food choices throughout the day, promoting more energy and overall healthier habits, says Enright. Morning activity may also encourage weight loss by promoting more regular sleep. It does this by regulating your circadian rhythm, which is your body’s internal clock that tells you when to wake up and go to sleep. 

The Bottom Line

What you do when you roll out of bed in the morning can make a big difference when it comes to weight loss. If losing weight is a goal, dietitians recommend four specific steps. The first is making sure you’ve gotten enough sleep. Then, once you get out of bed, drink a glass of water, eat a high-protein breakfast and try to get some exercise. In addition to promoting weight loss, these healthy morning habits set a positive mindset that creates a snowball effect that lasts throughout the day. So, go ahead and seize the day!