This post has been updated since its initial publish date to include more expert insight.
With so much opposing information and such a variety of diet plans out there (Keto or paleo? Vegan? Gluten-free?) it can be difficult to filter through everything to determine exactly what you need to do to lose weight as a woman over 30. However, it may be more simple than you think. While everyone’s body is different and therefore will require slightly different regimens, there are a few essential rules you should always follow first thing in the morning for your overall health, especially if you’re trying to slim down.
To learn more about the best easy-to-follow morning tips and tricks for weight loss, we spoke to Hannah Daugherty, a personal trainer and health coach, Lisa Young, a nutritionist, and Dr. Sarah Mathis, a board-certified physician. They told us that getting enough sleep, eating a fiber-rich breakfast, and hydrating in the morning are essential for weight loss. Find out more below!
1. Get Enough Sleep
While hitting the gym and nailing your cardio routine is an essential part of losing weight, it's also important to remember that rest is crucial. You need to give your body enough time to recover overnight and build energy to take on the next day. In addition to these reasons, sleep also plays a role in your appetite. "A loss of quality sleep increases cravings for processed and packaged foods and decreases the chance that you'll want to work out the next day," Daugherty tells us. Who knew?!
So, exactly how much sleep should you be getting each night if you want to lose weight at a healthy rate? Daugherty recommends getting the recommended 7-9 hours. Your body will thank you!
2. Eat A Fiber-Rich Breakfast
You may think that the key to losing weight is keeping your calorie count as low as possible, and therefore eating as little food as possible. However, this couldn't be further from the truth. Your body needs essential nutrients in order to thrive and burn all the calories necessary to shed those pounds. One of the most important nutrients is fiber.
Dr. Mathis tells us that fiber also aids in the absorption of food and helps keep our energy levels steady all day long. “Fiber also is important to help bulk up the food so we can get full on fewer calories,” she adds. All of this can help promote healthy, sustainable weight loss.
As for how much fiber you need to eat for weight loss, Daughtery says, "Women need 25 grams of fiber each day, and while this can sound like a lot, you can incorporate it into your diet at every meal," she says, noting that getting ample fiber "can boost health and decrease weight since fiber takes longer to break down in the body." Luckily, there are plenty of tasty ways to fit more fiber into your breakfast so you can reap all of these benefits. Sweet potato hashbrowns are an easy, tasty breakfast meal that's rich in fiber for weight loss
3. Stay Hydrated
Ok, we likely don't have to tell you twice that water is important. However, Daugherty stresses that you really shouldn't underestimate the power of hydration when it comes to weight loss and health in general."Water can increase your energy and help decrease cravings and unnecessary eating throughout the day," she says.
And, if you're wondering if you need to drink more water, Young says, "Several side effects include dehydration, increased thirst, and constipation. When dehydrated, you may also have low energy and your mind may not feel as alert as normal." If you experience any of these things, it could mean you aren’t drinking enough water.
Exactly how much water should you drink, though? Daugherty tells us that "the daily goal is half of your body weight in ounces of water." A great, big water bottle can do wonders for keeping you motivated to stay sipping. And if you aren't a fan of plain old water, you can always mix things up by infusing it with fruit.
The Bottom Line
While these breakfast tips may not sound ground-breaking, they certainly can be life-changing when implemented into your weight loss plan. As it turns out, health can be quite simple as long as you stick to the basic rules—and that includes taking care of your body by getting ample rest, nutrients, and water!
