If you want to lose healthy fat, focus on drinking water in the morning, moving your body in fresh air, and avoiding food until you’re hungry, a dietitian has claimed.
Leanne Ward, from Brisbane, said achieving your goals means “being consistent,” and being consistent means setting “easy habits” that you can achieve day in and day out.
Leanne recommends setting aside 30 minutes each morning — either by getting up earlier or setting the time aside — to do a few things, as this will help you “bloom mentally and physically.”
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Leanne Ward (pictured), from Brisbane, said achieving your goals means ‘being consistent’ and being consistent means setting ‘easy habits’ that you can achieve day in and day out
1. Start with gratitude
The first thing Leanne told you to do is practice gratitude first thing in the morning.
“If you train your brain to focus on the positive things, it’s a lot easier to do more positive things,” Leanne said on some Instagram.
This could be as simple as thinking about five things you’re grateful for every day, or just writing down why you’re grateful.
Leanne (pictured) said that your first priority in the morning should be exercise, whether it’s 20 minutes or an hour
2. Get some exercise
Second, the dietitian always prioritizes morning exercise.
“Focus on getting out in the fresh air and getting some vitamin D,” Leanne said.
It doesn’t matter if this is a 20 minute walk or an hour walk, the important thing is to move your body gently in the fresh air.
Leanne aims for 8,000 to 10,000 steps a day, depending on how much exercise she did that day.
It’s a good idea to do as many of these steps early in the morning as possible as it will prepare you for a successful day ahead and you will have less to do later.
While many health experts recommend that you drink water with lemon, apple cider vinegar or chlorophyll first, Leanne (pictured) said plain old H20 is what you really need
3. Drink water
What are the foods that fill you up for longer?
* Beans and lentils
* Cottage cheese
* Greek yogurt and fruit
* Veggie sticks and hummus
Source: Leanne Ward
While many health experts will advise you to drink water with lemon, apple cider vinegar or chlorophyll early in the morning, Leanne said plain old H20 is what you really need.
“Simple plain water is perfect for your body,” she said.
Just one glass means you’re instantly hydrated, while making sure coffee isn’t the first thing that hits your lips.
Leanne said we often confuse hunger with thirst, so every time you think you’re hungry, grab a sip or even a glass of water.
Then go back with your body to find out if you were really hungry or just needed water.
4. Get Protein
When it comes time to eat your first meal of the day, Leanne said the most important thing is getting some protein.
“Focus on both protein and fiber at your first meal to keep you feeling full and satisfied,” she said.
Good protein examples for breakfast include eggs, Greek yogurt, cottage cheese, and peanut butter.
Meanwhile, if you’re looking for fiber, berries, granola, and slivered almonds are all good options.
Finally, while you may think it’s important to eat as soon as you wake up, in fact Leanne (pictured) said it’s a better idea to pay attention to your hunger signals
5. Eat When You’re Hungry
Finally, while you may think it’s important to eat as soon as you wake up, in fact, Leanne said it’s a better idea to pay attention to your hunger signals.
“Eat when you’re hungry and not because of the clock,” she said.
“Too many of us wake up and eat out of habit, but our bodies don’t really need fuel yet.”
She added: ‘Pay attention to what your body is telling you, especially if you ate a lot the day before’.
Leanne (pictured) shared a typical day on her plate, with something like protein clusters with a protein-rich yogurt for breakfast and salads with tuna for lunch or dinner
What is Leanne’s typical day on a plate?
* BREAKFAST: Protein clusters with a protein-rich yogurt.
* MIDDLE MORNING: Large soy cappuccino and a banana.
* LUNCH: Chicken and turmeric curry with rice.
* SNACK: 30 calorie nuts.
* SUPPER: Kale salad with tuna and tofu with a garlic yogurt dressing.
* DESSERT: Homemade Anzac biscuit and a square of Lindt dark chocolate.
Source: Leanne Ward