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Morning Routines for Weight Loss Success

As a nurse practitioner at Melt Medical, I often see patients struggling with weight loss. Establishing a healthy morning routine can set the tone for your entire day and significantly impact your weight loss journey.

The Importance of a Healthy Breakfast

Breakfast is crucial for jump-starting your metabolism. Opt for a balanced meal with protein, healthy fats, and complex carbohydrates. For example, eggs with avocado on whole-grain toast or a smoothie with spinach, berries, and Greek yogurt.

Hydration Matters Drinking water first thing in the morning rehydrates your body and can boost your metabolism. Aim for at least 16 ounces of water upon waking.

Morning Exercise: Incorporating exercise into your morning routine can increase your energy levels and improve your mood. Even a 20-minute walk or yoga session can make a difference.

Supplements to Consider

Green Tea Extract: Rich in antioxidants, green tea can help boost your metabolism and enhance fat burning. Try a cup of green tea for breakfast.

CLA (Conjugated Linoleic Acid): May aid in reducing body fat and improving body composition.

The typical dose of conjugated linoleic acid (CLA) supplements for adults is 1.6–6.8 grams per day, taken orally for 2–12 weeks. Some health and diet experts recommend 1–3 grams daily, while others say people weighing 155 lbs or more should take 3.5 grams. However, a 2019 literature review found that doses higher than 3.4 grams per day were more likely to reduce body weight than lower doses. CLA is found in products from ruminant animals like cattle, sheep, and goats, as well as in dairy products like butter. The amount of CLA in animal products can vary depending on the animal's age, breed, and feed. For example, beef and dairy from grass-fed cows can have 300–500% more CLA than grain-fed cows. However, CLA supplements are chemically made from linoleic acid in vegetable oils, and they contain types of CLA that aren't found in large amounts in nature. Some say that taking CLA with food, especially during or right before a meal, can help the body use it better. Others recommend combining CLA supplements with regular exercise and a healthy diet for long-term weight loss. However, some scientists don't consider CLA to be a healthy way to lose weight and say more studies are needed to explore its safety and effectiveness. Some common side effects of CLA include Stomach upset, Nausea, Diarrhea, and Fatigue. 

Starting your day with a healthy routine can significantly improve your weight loss efforts. Consistency is key, and incorporating these habits can lead to lasting results.

Ask me about full scripts for your supplements


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