Drinking a fasting coffee, skipping breakfast or staying on your screen upon waking: these morning reflexes can harm your weight loss goals.
On the contrary, setting up some simple adjustments are enough to relaunch your metabolism from the first minutes of the day. Alexandra Murcier, dietitian-nutritionist, shares her recommendations to lose weight more effectively and without frustration.
Rethink his first morning gestures
The first error? Coffee on an empty stomach. “”Avoid fasting coffee in the morning: this increases cortisol levels, which is a hyperglycemic hormone, which has a negative effect on our weight“Explains Alexandra Murcier. Cortisol, in too large quantities, disrupts blood sugar and promotes fat storage.
On the other hand, as soon as the body is rising, the body mainly needs water. “”Hydrateing as soon as the awakening is a gesture forgotten by many“Recalls our expert.”After a night’s sleep our body needs water so that it can work properly. Hydrate well also avoids water retention“. A large glass of water before anything else can make all the difference.
Finally, in the morning, it is essential not to zap breakfast, especially if you are the type to be hungry in the middle of the morning. “Avoid jumping breakfast, especially if you are used to having cravings in the morning and snacking” warns the dietician.
Bet on a breakfast that cuts hunger
To be effective, Alexandra Murcier recommends a balanced breakfast, with a soft impact on blood sugar. “”Taking a breakfast with low glycemic index helps avoid cravings in the morning and the desires of sugar “she explains.
Ideal: combine proteins, good fats and low GI carbohydrates. For example: a hard egg, wholemeal bread, some oilseeds and a little sweet fruit like apple or pear. This type of meal stabilizes blood sugar and limits the desire for snacking.
Move and soothe the body to revive metabolism
In parallel, start the day while moving a little. “”Make a light physical activity in the morning, a fast walk for example, will be beneficial “ advises Alexandra Murcier. This type of exercise stimulates metabolism, improves mood and helps burn calories without forcing.
But it’s not just about moving, it is also necessary to reduce stress. “”To reduce cortisol, you can also do breathing exercises upon waking or heart consistency. And above all, we avoid screens in the morning“She recommends.
Breathing deeply, staying away from your phone during the first minutes of the day and moving outdoors are therefore real slimming allies, which many ignore, or underestimate.