Before 9 AM: 4 Things You Should Do to Lose Weight

A morning routine can have a significant impact on weight loss. According to the Eating Well website, Melissa Mitri, MSc., a nutritionist in Connecticut and a nutritionist from Saint Joseph's University, says, "Building a healthy morning routine creates momentum to continue beneficial habits throughout the day."

According to a report by Eating Well, reviewed by Al Arabiya.net, renowned nutritionists have identified what you should do in the morning to boost weight loss and start your day healthy. They're part of a four-step plan for success:

Beneficial Morning Activities

1. Get Enough Sleep

It's important to note that lack of sleep can hinder your weight loss goals. Sleeping less than the recommended seven hours not only makes you feel sluggish, but "irregular sleep habits can lead to increased appetite, unhealthy food choices, and an overall increase in calorie intake," says Mandy Enright, a registered dietitian and author of "The 30-Minute Weight Loss Cookbook."

While waking up early can increase calorie burning by stimulating movement, it can backfire if you don't get enough sleep.

2. A Glass of Water

Making it a habit to drink a glass of water immediately after waking up helps you meet your daily hydration goals and can also aid weight loss.

"Drinking a glass of water within 30 minutes of waking up boosts digestion, improves metabolism, and prevents dehydration," says Mitri. She adds that it may also reduce cravings and make it easier to make healthy choices for the rest of the day.

Bonnie Taub-Dix, a registered dietitian and author of Read It Before You Eat It, says a previous study found that volunteers who drank about two cups of water 30 minutes before meals for 12 weeks lost nearly 4 pounds.

3. Protein-Rich Breakfast

Research consistently shows that a protein-rich diet can support weight loss by preventing overeating and late-night snacking. "Starting the day with a protein-rich breakfast can support weight loss by keeping you full longer, reducing cravings, and helping you eat fewer calories throughout the day," says Mitri.

To create a protein-rich breakfast, include eggs, Greek yogurt, cottage cheese, nuts, and even legumes.

4. Physical Activity

Exercising in the morning helps with weight loss in multiple ways. Enright says, "Some research suggests that morning movement can boost fat burning, rev up metabolism, and improve appetite control."

Research has also found that morning exercise is more likely to lead to positive food choices throughout the day, promoting more energy and overall healthier habits.