photo of woman's feet on weight scale
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Hop on the Scale

Weighing yourself first thing in the morning after you pee is more accurate than checking later in the day. What you eat and drink later on can change the results. That visual reminder of your weight each morning can help you stick to your healthy eating plan the rest of the day or week.

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photo of woman drinking water
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Drink a Glass (or 2) of Water

One or two glasses of plain H2O before you eat breakfast may help you lose weight. Water has no calories, but it’s satisfying and curbs your appetite, so you may not want to eat such a big breakfast afterward. It also stimulates your metabolism to help you burn calories.

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photo of man taking morning jog
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Work Out Before Breakfast

Do some moderate exercise before you sit down to eat in the mornings. Working out on an empty stomach actually helps you get better results from exercise. Prebreakfast sweat sessions can help you burn more of your body’s fat for fuel.

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photo of peanut butter banana smoothie
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Eat a High-Protein Breakfast

This nutrient may help you lose weight because it makes you feel fuller longer after you eat. It’s also harder for your body to store it as excess fat. Another perk of protein: Your body uses more calories to break it down than it uses for carbs or fat. Go for protein-rich breakfasts, such as an egg and turkey sausage on whole wheat toast or a Greek yogurt smoothie with peanut butter and berries. 

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photo of woman making meal plan
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Make a Meal Plan for the Day

Every morning, write up a quick list of what you’ll eat that day. Planning meals ahead of time can help you choose lower-calorie foods. If you’ve already decided what to eat for your day’s snacks and meals, you may be less likely to reach for high-calorie convenience foods like fast-food burgers or fries.

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photo of woman enjoying morning sun
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Get Some Sun

Some sunlight on your skin can actually help you burn a little bit more body fat. Research shows that people who soak up a few rays in the morning tend to have a lower body-mass index (BMI), or a leaner, slimmer physique, than people who step out in the sun later in the day.

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Use Measuring Cups and Spoons

It’s easy to supersize portions that pack more calories than you need without even knowing it. Keep measuring cups and spoons where you typically dish out breakfast. Measure foods like cereal or milk before you place them in the bowl so you serve yourself the right amount.

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photo of man enjoying mindful breakfast
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Practice Mindfulness

Slow down and think about what you’re eating. Appreciate the smell, look, and taste of even a simple breakfast. Don’t watch TV or scroll through social media when you eat in the morning: just breathe, relax, and enjoy a peaceful meal. This practice could help you eat less and lose weight.

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Use a Juice Glass

Most standard drinking glasses are far larger than a serving of juice. That makes it easy to consume more than you should. And many fruit juices have as much sugar in them as a can of soda. But they also have lots of vitamins and minerals that are great for you as you start your day. To pour a more sensible portion, use a small juice glass.

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photo of mature woman drinking coffee
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Don’t Dress Up Your Coffee

Do you have your dessert in your coffee cup each morning? Specialty coffees with lots of added sugar, cream, or flavored syrups can add up to more than 500 calories each. Use skim milk or sugar-free flavors instead. Or try green tea for a morning jolt. It has catechins, nutrients that may promote weight loss.   

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photo of woman packing healthy meal
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Pack Your Lunch and Snacks

Before you leave the house for the day, grab a sack and pack a healthy lunch and low-calorie snacks like fresh fruit or low-fat cheese. You’ll be prepared to eat a sensible meal when hunger strikes later on, so you don’t reach for junk food. Choose fiber-rich foods like whole-grain crackers to keep you feeling fuller longer.

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photo of man in car using traffic app
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Change Your Commute

Long car rides every day can lead to weight gain. More time spent sitting behind the wheel cuts down how much you walk every day, so you burn fewer calories. Use traffic apps to find a shorter route. Try to park a few blocks away and walk the rest of the distance to your destination on nice days.

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photo of woman using grocery app
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Make a Shopping List

In the morning, make a shopping list before you head to the supermarket or place your online grocery order. Stick to your list when you shop. You’ll be more likely to buy items that fit your healthy meal plan and not grab junk food on impulse. Include precut fruits and veggies for healthy snacks or easy meal add-ons.

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photo of egg and hot sauce
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Add Hot Sauce to Your Eggs

The heat in spicy chili peppers may help you lose weight. Regularly eating capsaicinoids, the hot chemical in chili peppers, can reduce body fat, curb your appetite, and even boost your metabolism, so you burn more fat all day. Spice up your morning omelet with diced hot peppers or add a dash or two of hot sauce.

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photo of mature man sleeping in bed
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Get Enough Shut-Eye

Too little sleep each night can fuel your appetite all day long, which can lead to weight gain. You may also be more likely to skip your workout if you’re pooped. Make sure you’re catching enough ZZZs every night. Stick to a regular bedtime, and find ways to control your stress so you can relax and snooze until it’s time to get up.

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Sources | Medically Reviewed on 01/04/2021 Reviewed by Brunilda Nazario, MD on January 04, 2021



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Cleveland Clinic: “When Is the Best Time to Weigh Yourself?”

Journal of Clinical and Diagnostic Research: “Effect of ‘water induced thermogenesis’ on body weight, body-mass index, and body composition of overweight subjects.”

Johns Hopkins University: “Yes, drinking more water may help you lose weight.”

Journal of Clinical Endocrinology and Metabolism: “Lipid Metabolism Links Nutrient-Exercise Timing to Insulin Sensitivity in Men Classified as Overweight or Obese.”

The Proceedings of the Nutrition Society: “Is exercise best served on an empty stomach?”

National Association of Sports Medicine: “Protein and Weight Loss: How Much Protein Should You Eat to Lose Weight?”

Intermountain Healthcare: “Quick and Easy High Protein Breakfast Ideas.”

Beaumont Health: “Health Benefits of Meal Planning.”

Sunlight Institute: “Staying Slim With Sunlight.”

Leukemia and Lymphoma Society: “Portion Control.”

Mayo Clinic: “Lose weight with mindful eating,” “Weight loss: feel full on fewer calories.” “The best and worst beverages for weight loss.”

Rutgers University: “Lose Weight Without Dieting.”

Oregon State University: “Fill It Up? How the Shape of Your Glass May Affect Your Shape.”

CDC: “Planning Meals.”

Cedars-Sinai: “Health Effects of a Long Commute.”

American Academy of Nutrition and Dietetics: “Creating a grocery list,” “7 Ways to Enhance the Flavors of Your Meals.”

Appetite: “Capsaicinoids and capsinoids: A potential role for weight management? A systemic review of the evidence.”

Penn Medicine: “Spice Up Your Life: The Health Benefits of Spicy Foods.”

Sleep Foundation: “Weight Loss and Sleep.”

Reviewed by Brunilda Nazario, MD on January 04, 2021

This tool does not provide medical advice. See additional information.

THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.