Are your morning habits preventing you from losing weight? Liam Topham is a diet and fitness coach who helps professionals “shed belly fat, get jacked, and feel energized by running their body like a high-performing business,” he writes in his Instagram bio. In a new post, he reveals some of the things you might be doing in the morning that are keeping you from achieving your weight loss goals. “7 morning mistakes that are keeping you fat and low energy,” he writes in the post.
Drinking Coffee Immediately
What is the first morning habit you should avoid? Drinking coffee first thing in the morning. “Your body naturally releases cortisol (stress hormone) in the morning to wake you up. Drinking caffeine immediately upon waking can spike cortisol further leading to dips in energy later. Fix it: Wait 30-60 minutes after waking before drinking coffee,” he says.
Eating a Sugary Breakfast
Eating a sugary breakfast is the second habit. “Cereal, pastries, or flavored yogurt cause a rapid spike in blood sugar, followed by a crash, making you hungrier and more tired. Fix it: Start the day with a high protein breakfast, like scrambled eggs” he says.
Not Drinking Water
Rise and hydrate. “Not drinking water,” is habit three. “You’ve just gone 7+ hours without drinking water. Dehydration can mimic hunger and fatigue, making you overeat and feel tired,” h says. “Fix it: Drink 500ml–1L of water in the morning to hydrate, reduce hunger and feel more energized.”
Poor Sleep Routine
Another habit to avoid? A poor sleep routine. “Your morning starts the night before. Get 7+ hours of quality sleep to reduce cravings, energy crashes and stress hormones spikes,” he says. “Fix it: Set a cutoff time for food (7 PM is ideal) so digestion does not disrupt your sleep and create a consistent sleep schedule.”
RELATED:20 Superfoods for People Over 50
Checking Your Phone First Thing
Next on his list is checking your phone first thing in the morning. “Looking at your phone immediately can lead to stress, anxiety, and overstimulation. It puts your brain into reactive mode instead of starting your day with focus,” he explains. “Fix: Delay phone use for 30-60 minutes after waking and focus on hydration, movement, or mindfulness like Morning Pages.”
Hitting Snooze
Don’t hit snooze! “When you hit snooze, you restart your sleep cycle but don’t complete it, leaving you feeling more groggy,” he says. “Fix it: Get up on the first alarm and expose yourself to bright light ASAP (sunlight or light therapy lamp).”
Not Taking a Morning Walk
The final mistake? Not taking a morning work. “Morning movement + sunlight improves circadian rhythm, energy, and mood. Exposure to natural light early in the day boosts serotonin (which later converts to melatonin for better sleep),” he says. “Fix it: A short 15-30 minute walk gets blood flowing, wakes you up, and supports fat loss.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.
She Lifted WeightsShutterstock
Shutterstock
10. High-Calorie Coffee DrinksShutterstock
Shutterstock
Managing Binge Eating TendenciesShutterstock
Shutterstock
You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock
Shutterstock
Shutterstock
Shutterstock
Store-Bought Chips: Your Daily Diet DestroyerShutterstock
3. Stay HydratedShutterstock
Shutetrstock
Shutterstock
Shutterstock
Worst: Highly Processed, Greasy, or Fried FoodsShutterstock
Shutterstock
No Food After DinnerShutterstock
Making Smart ChoicesShutterstock
7 Fat-Burning Vegetables to Include in Your Diet NowShutterstock
5 Signs Your Body May Be Lacking Vitamin D, Say ExpertsShutterstock
Shutterstock
Shutterstock
Here’s What to Do About ItShutterstock
Shutterstock
Most Women on GLP-1s Are Making a Few Common MistakesShutterstock
4. Eating Too Little (Extreme Calorie Restriction)Shutterstock
Shutterstock
The Hidden Risk Most People Don't KnowShutterstock
And, Muscle Mass Remained IntactShutterstock