Restrictive diets or intense workouts aren’t always the key. For nutrition expert and personal coach Gabbi Berkow, a simple habit, practiced first thing in the morning, can transform your figure in the long term. His method requires no equipment, no gym, no draconian program: just ten minutes of movement first thing in the morning.
Move as soon as you wake up to activate the metabolism
“Starting your day with movement – any type of activity that stimulates blood circulation, warms up the muscles and that you enjoy – allows you to get physical activity“, explains the specialist. “It can be as simple as walking or doing cardio exercises (like jumping jacks and mountain climbers) to the sound of three of your favorite songs“.
According to her, this morning start has multiple virtues on the body. “Exercise improves mood, reduces anxiety, increases energy, improves concentration and helps regulate appetite, which motivates you to make healthy choices“, she emphasizes. This moment of activity upon getting up would also prepare the brain to better manage decision-making and promote balanced eating behaviors. “This encourages you to make healthy choices throughout the day“.
A protein-rich snack to amplify the effects
Once this short session is over, Gabbi Berkow recommends heading to the kitchen. His advice: opt for a nourishing snack, rich in protein, fiber and healthy fats. “Protein is essential for weight loss: it is the macronutrient that fills you up the most, helps stabilize your blood sugar, preserves your muscles (weight loss therefore occurs through fat and not through muscles), burns the most calories during digestion and stimulates your metabolism“, recalls the dietician.
Among the recommended snacks, she cites natural Greek yogurt, eggs or a protein shake made from vegetable or animal milk, combined with fruit and a few nuts. This nutrition + movement duo would promote fat burning while preserving muscle mass.
These two morning habits that change everything
For the expert, this routine is much more than a simple ritual. It lays the foundations for an active and controlled day. “Once you incorporate these two simple habits into your morning routine, you’ll be more inclined to adopt healthier habits. Over time, you will find that these small changes will have a big impact on your weight loss goals.“, concludes Gabbi Berkow.