6 Things You Should Not Do Before 9 A.M. If You’re Trying to Lose Weight, According to Dietitians

Reviewed by Dietitian Kelli McGrane, M.S., RD

Trying to lose weight can be frustrating. “Many clients come to me chasing a ‘healthy weight,’ but what they really want is to feel better in their bodies,” says Marissa Beck, MS, RDN, founder of Revv Health. Set point theory suggests our bodies prefer a stable weight range, and extreme dieting can raise it by disrupting metabolism and turning food into a fight. “A better approach is to build habits that support both physical and mental well-being in a way that’s actually going to work for you,” says Beck.

Instead of obsessing over the scale first thing in the morning, ditch these morning habits and swap in these simple, dietitian-approved tips to feel energized and promote a healthy weight.

Skimp on Sleep

Are you a night owl? If so, your late nights could be getting in the way of your weight goals. “When we stay up too late, we’re more likely to wake up feeling drained and reactive, making it harder to tune into what our bodies need,” explains Beck.

Studies show that not sleeping enough directly affects appetite and energy levels, leading to increased food intake and a decreased metabolism. Prioritizing rest—instead of scrolling on your phone or binge-watching your favorite show late into the night—can go a long way in feeling your best and supporting a healthy weight. For optimal health, aim to get 7–8 hours of quality shut-eye most nights.

Related: 7 Things to Do When You Wake Up If You’re Trying to Lose Weight, According to Dietitians

Skip Breakfast

Skipping breakfast might seem like a good idea if you’re trying to lose weight, but opting out of your morning meal can actually backfire and cause you to eat more than you would have later in the day.7 Eating breakfast, especially one rich in protein, has several benefits.

“While carbohydrates are the body’s preferred source of fuel, they are short-acting and often leave us feeling unsatisfied when consumed alone,” says Brianna Archangeli, RDN, dietitian at Central Michigan University. Protein and fat are long-acting energy sources that take the body longer to digest. “Adding protein-rich foods at breakfast increases satiety and keeps blood sugar levels stable, helping reduce overconsumption throughout the day,” she adds.

So what should you start your day with? “Include protein-rich foods like Greek yogurt, eggs, cottage cheese, deli turkey or other meats. You can even add nuts and seeds to cereals, oatmeal and smoothies,” Archangeli recommends. You can also check out these high-protein breakfast recipes for more inspiration.

Eat Mindlessly

You roll out of bed, shuffle to the kitchen, and—uh-oh—the fridge is empty. No plan, no prepped food, just a sad stick of butter and maybe a questionable yogurt from last month. Without a game plan, it’s easy to grab something random that won’t keep you full, or just say “forget it” and skip breakfast entirely—which, let’s be real, can backfire big time when you’re starving by 10 a.m.

Beck recommends spending a couple of minutes the night before to think about what you want to eat in the morning. You can also prep your breakfast ahead of time, so it’s ready when you wake up. “Planning breakfast the night before makes mornings less chaotic and allows eating to feel more intentional,” she says. And honestly, she’s onto something. It’s like giving your future self a little gift—high-protein overnight oats that are ready-to-eat, egg muffins that just need reheating. No stress, just a solid start to the day that keeps you on track with your goals.

Skip Movement

You don’t need to run a 5K before breakfast, but skipping movement in the morning can slow your momentum. A quick stretch, a 10-minute walk or even dancing to a song while you get ready for your day gets your blood flowing and boosts your mood. Research shows even light morning activity can improve insulin sensitivity and metabolism throughout the day, both of which are key factors in maintaining a healthy weight. Of course, it’s also important to listen to your body. If it’s screaming for a rest, listen.

Step on the Scale

What’s one of the first things you do when you wake up? If it’s stepping on a scale, you might want to re-think this common ritual. While weight feels like an objective measure of progress, it doesn’t tell the whole story.

Thanks to numerous factors, including hormones and even last night’s dinner, your weight can fluctuate daily by as much as 4 pounds. Seeing a higher number can make you feel panicked, causing you to skip meals or overcompensate with exercise, throwing off your body’s rhythm. Whether the scale is up or down, if the number affects your decision-making when it comes to food and exercise, it could be just another thing making it harder to listen to what your body actually needs.

“When weight loss is the main goal, the focus is often taken away from connecting with internal signals such as hunger, satiety and even joy,” says Archangeli. “You can build a better relationship with food and your body by ditching the scale and saying goodbye to diet culture,” she adds.

Related: 10 Weight-Loss Tips That Actually Work, According to Dietitians

Bypass a Check-In with Yourself

“Too many people roll out of bed already disconnected from their body’s needs,” says Beck. Maybe you’ve heard skipping breakfast helps with weight loss, so you sip black coffee even though your stomach’s growling. Or perhaps you force yourself to drink a kale smoothie because it’s “healthy,” despite feeling bloated or indifferent. This autopilot approach can throw you off track before the day even begins.

“A better approach is to check in, and I like having my clients ask themselves: Am I hungry? What sounds good? How do I want to feel in a few hours?,” Beck explains. “Honoring your appetite, whether that means eating right away or waiting a bit, helps build trust with your body and makes eating feel more intuitive over time.”

The Bottom Line

Making a few tweaks to your morning—and bedtime—routine could make a huge difference when it comes to achieving a healthier weight. Rather than skipping breakfast or stepping on the scale, focus on building sustainable, healthy habits like going to sleep earlier, eating a protein-rich breakfast, prepping food ahead of time, adding light movement to your morning and tuning into your hunger cues. Together, these habits can help foster a more balanced, feel-good approach to well-being.

Read the original article on EATINGWELL