Weight loss tip: Wake to exercise

Weight loss tip 108 - Wake to exerciseWeight loss tip 108 - Wake to exercise

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Start your day with exercise.

Weight loss tip 108 - Wake to exercise

Weight loss tip 108 – Wake to exercise

Lifting Weights

Lifting Weights

We have passed the New Years resolution period and now you have fallen off the wagon.  Have you missed you last several exercise days?  I am not trying to kick in a guilt trip.  You overdid the holiday treats and gained some weight and you made a resolution but failed to deliver.  Now you are looking to restart the exercise in a smart way.  I am here to help you pick the right means to do that.  

I recommend you start your day with some exercise.  It does not take a lot.  Ten to thirty minutes of aerobics or resistance training will do it right.  This method will help you avoid that end of day procrastination and boost your metabolism at the start of the day.  So before you grab for that breakfast sandwich, get a little exercise.  The best part this is research proven to reduce your belly fat.  According to a 2013 study that was published in the British Journal of Nutrition, a short period of high-intensity interval training such as jumping, lunges, pushups, situps, and squats was effective at reducing belly fat[1].  The best part of this type of exercise is you do not need to go out in the cold or to the gym.  These exercises can be done in your living room.  Other studies show that morning exercise is superior at reducing appetite[2] and improving sleep quality[3].  

The bottom line: Exercising first thing in the morning is starting your day right.  It will boost your metabolism, reduce your appetite, and improve your sleep.  I recommend you consider starting your day with exercise.  

Footnotes
[1]Boutcher, “High-Intensity Intermittent Exercise and Fat Loss.”
[2]Alizadeh et al., “Acute Effect of Morning and Afternoon Aerobic Exercise on Appetite of Overweight Women.”
[3]Dolezal et al., “Interrelationship between Sleep and Exercise: A Systematic Review.”
Alizadeh, Zahra, Masoumeh Mostafaee, Reza Mazaheri, and Shima Younespour. “Acute Effect of Morning and Afternoon Aerobic Exercise on Appetite of Overweight Women.” Asian Journal of Sports Medicine 6, no. 2 (June 20, 2015). https://doi.org/10.5812/asjsm.6(2)20156.24222. [Source]
Boutcher, Stephen H. “High-Intensity Intermittent Exercise and Fat Loss.” Journal of Obesity 2011 (2011): 1–10. https://doi.org/10.1155/2011/868305.
Dolezal, Brett A., Eric V. Neufeld, David M. Boland, Jennifer L. Martin, and Christopher B. Cooper. “Interrelationship between Sleep and Exercise: A Systematic Review.” Advances in Preventive Medicine 2017 (2017): 1–14. https://doi.org/10.1155/2017/1364387.
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About the Author

ChuckH
I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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