equivalent to waking up 10-15 minutes early for deep breathing and gentle muscle relaxation
Immediately after waking up, take a few minutes of slow, deep breathing through your nose, combined with a gentle rotation of your neck, shoulders, and hips to help regulate the nervous system, increase oxygen and reduce the stress hormone cortisol. When cortisol is stable, the body will store less belly fat.
Exposure to the sun 5-10 minutes early
Exposure to morning sunlight helps the biological clock work in the right rhythm, supporting the regulation of insulin and leptin hormone - a factor directly related to hunger and satiety. This habit also contributes to increased vitamin D synthesis, supports fat loss and improves mood.
Drinking metabolically-stimulating drinks
Instead of drinking coffee or caffeinated tea while waking up, you can choose gentle drinks that help wake up the digestive system and support fat burning.
- Chia seed lemon juice: Chia seeds help prolong the feeling of fullness, limit snacking during the day; lemons support fat metabolism. Mix warm water with a little lemon juice, honey, and soaked chia seeds and drink on an empty stomach.
- Apple - cinnamon detox water: Cinnamon has a metabolic booster effect, while apples help control appetite. You can add a small amount of apple cider vinegar to increase the effectiveness of supporting fat loss.
- Fennel seed water: Fennel seeds help improve digestion and metabolism. Soak the fennel seeds overnight, boil in the morning, strain the water to drink while it is still warm to warm up the digestive system.
Morning brisk walk to use fat as energy
After drinking detox water, spend about 30-60 minutes on brisk walking. Exercising before breakfast helps the body prioritize the use of stored fat instead of energy from the newly consumed starch. Maintain a fast and steady walking speed to optimize calorie burning efficiency.
Yoga helps tone and balance the body
After walking, spending about 20 minutes on yoga exercises will help the body become flexible, while also affecting areas with difficulty reducing fat.
Some commonly recommended poses include: Warrior, Boat, Chair, Archery. At the end of the exercise, lie down to relax for 5 minutes in the Shavasana pose to help the body recover, helping the spirit to be more alert for the new day.
alternating between warm and cold showers
After morning exercise, take a warm bath and then switch quickly to cool water for 30-60 seconds to stimulate circulation, increase energy expenditure and tone the skin. This slight change in temperature can also trigger brown fat - the type of fat that helps burn calories instead of storing them.
Prioritize protein-rich breakfast
Breakfast plays a key role in stabilizing energy throughout the day. When you supplement enough protein, the body will digest more slowly, prolong the feeling of fullness and limit cravings for sweets or fast food. Protein also helps maintain muscle mass, keeping metabolism stable throughout the fat loss phase.
