Doctor details the best morning routine for targeting belly fat as it leads to a 'great weight reduction'
Starting the day with a healthy routine may speed up results on the scale
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Making a few minor changes to your morning routine can be a simple and effective way to enhance your results on the scale.
Not only will it set you on the right path for the rest of the day, but evidence suggests it may also speed up results on the scale, according to an expert.
Doctor Daniel Kelvas, a physician advisor for the HCG Institute, claims a healthy morning routine should comprise exercise and intermittent fasting.
She told GB News: “For the longest time, trainers encouraged a heavy breakfast, saying this jumpstarts your day, until recently with the advent of intermittent fasting, which typically means not eating anything until midday.
Protein-dense breakfast may slim down the waistline
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“Intermittent fasting is optimal when you go 16 hours straight without eating - it’s a great way to quickly lose weight, so long as you don’t overeat later to compensate.”
Exercise may be more important than abstaining from food, however, with studies showing it leads to greater reductions in weight.
“Even if it’s just walking the dog, being active in some way between 7 AM-9 AM has been proven to show greater weight reduction than if you exercise a mid or late-day,” explained Daniel.
“That being said, it’s better to exercise at some time than not at all, so if you can’t exercise first thing in the AM, that’s ok.”
The single most important rule at breakfast time is minimising sugar intake, and opting for protein-dense foods instead, the expert noted.
Excessive sugar intake early in the day will only spike blood sugar and increase hunger in the hours that follow.
“For breakfast, it’s better to avoid high-sugar foods/beverages like muffins, cakes, pancakes, juice, highly sweetened coffee drinks,” said Daniel.
“Grab something with protein and keep it lean. Eggs are perfect so long as you’re not battling high cholesterol.”
Daniel continued: “Bacon and sausage are great options, so long as they are nitrate/nitrite free and consumed in moderation.
“They have high-fat content, but fat and protein are better than reaching for sugar first thing in the AM.”
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Eating soft-boiled eggs in the morning is recommended
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Intermittent fasting is one of the best approaches available for weight loss because it helps the body stay in a calorie deficit.
“Personally, I stick to intermittent fasting, meaning I don’t eat anything until lunchtime,” noted Daniel. “I reach for probiotic drinks like Japanese KOSO or kombucha and keep my consumption of coffee to two cups maximum.
“Studies show that when you do consume probiotic beverages, it’s best to do this on an empty stomach, which is why it’s incorporated into my early morning routine.
“Supporting your gut microbiome is extremely important when losing weight.”