Yahoo Lifestyle 
7 morning habits that are derailing your diet
It’s a scenario some of us are pretty familiar with – falling off the health wagon by scoffing a block of chocolate while watching The Bachelor, but promising ourselves that tomorrow is a new day where we’ll bounce out of bed and make all the better choices.
But what if your normal morning routine is actually setting you up for failure?
Health experts have revealed there’s a few seemingly innocent things we do in the am that can have an impact on our weight.
Getting too much sleep
We all know not getting enough shut eye can be bad for you, but the same goes for loving your bed situation a little too much.
“The researchers found that high-risk people who slept more than nine hours a night were about 4 kilograms heavier than the norm – regardless of diet, health problems or income level,” nutrition and exercise scientist Kathleen Alleaume told news.com.au.
Experts say to aim for seven to nine hours a night.
Getting dressed in the dark
Make it a habit to open up the shades to let the sun in as soon as you get up, and your BMI will thank you for it, say experts.
Women’s Health reports that a study published in the journal PLOS One suggests people who get sun in the early morning had lower BMI’s than those who like to keep the blinds down.
Overcast? Doesn’t matter. According to the study, aiming for 20 to 30 minutes of daylight can boost your metabolism.
Leaving a messy bed
Not only does it give your room a sense of zen, a National Sleep Foundation survey claims that those who make the bed are 19 percent more likely to have a good night’s sleep than those who leave it in its messy state.
It’s also believed that those who maintain habits like making the bed, are also more likely to do things like make a healthy lunch, which will help keep your weight in check.
Not drinking enough water
Sure you make a beeline for the coffee machine the second you’re up and (barely) functioning, but how often do you drink a glass of water?
According to Healthline, one study has shown that drinking 500ml of water can lead to an average 30 percent increase in metabolic rate.
Water is said to help reduce appetite in some people, which could mean you won’t give in to those earl morning hanger pangs and order a ridiculously huge breakfast.
Being a slave to your phone
For some people, it’s the last thing you see before you go to bed, and the first thing you check with you wake up but looking at your phone can be the worst distractor from things you should be prioritising first thing in the morning.
“Spending every waking moment scrolling emails or social media is a sure-fire way to distract yourself from more important things — like starting the day with a healthy brekkie or squeezing in a brisk walk,” Kathleen told news.com.au.
Hitting the ground running
Taking five minutes out to just sit and be mindful is probably the last thing on your mind as you’re showering, sorting out food, dealing with kids or simply hustling to get to your morning train on time.
Keep in mind though a study has found that being present in the moment can set you up for better eating during the day to help you lose weight, with one study finding that practicing mindfulness resulted in weight loss in 68 percent of participants.
Not having enough protein at breakfast
We all know skipping breakfast is the worst start to the day, but did you know that adding protein to your morning meal can keep you fuller for longer and reduce your daily intake?
Eggs are an easy breakfast source of protein, but if you’re on the run, a Greek yoghurt packed with nuts and chia seeds will do the trick as well.
Got a story tip? Send it to tips@yahoo7.com.au
Want more celebrity, entertainment and lifestyle news? Follow Be on Facebook, Twitter, Pinterest, Tumblr and Instagram.
