Drink a full glass of water within 10 minutes of waking up
When you sleep overnight, your body loses a significant amount of water. This dehydration can slow down your metabolism, confusing hunger and thirst, and at the same time, cause the hormone cortisol to increase.
Drinking about 450 ml of water right after waking up helps activate the digestive system, supports liver detoxification and promotes energy metabolism.
The habit of drinking water in the morning before drinking coffee or eating breakfast helps the body stay alert, the mind is clear, balance hormones and control appetite during the day.
Exposure to sunlight
Morning natural light is not only good for your mood but also a fat-reducing stimulant. Morning sunlight sets a circadian rhythm, balancing cortisol. At the same time, it improves insulin sensitivity and reduces cravings later in the day. You just need to go outside to walk for 5 - 10 minutes.
Exercise
5 minutes of exercise in the morning will activate fat-burning hormones, eliminating sluggishness.
Eat a protein-rich breakfast
After age 50, your body needs more protein to maintain muscle and control insulin. Skipping breakfast or consuming too many carbohydrates will increase blood sugar levels, reduce energy and lead to cravings in the mid-morning.
Supplement 25 - 30 grams of protein within 2 hours of waking up. You should choose eggs, Greek yogurt, cottage cheese, protein smoothies. At the same time, combine with fiber and healthy fats to stay full for a long time, burn excess fat and balance hormones throughout the morning.
