Stepping on the scale and weighing yourself each morning can be an effective method to increase motivation and improve self-control.
Several studies have associated weighing yourself daily with greater weight loss.
For instance, a study in 47 people found that those who weighed themselves daily lost about 13 pounds (6 kg) more over six months than those who weighed themselves less often (7).
Another study reported that adults who weighed themselves daily lost an average of 9.7 pounds (4.4 kg) over a two-year period, while those who weighed themselves once a month gained 4.6 pounds (2.1 kg) (8).
Weighing yourself every morning can also help foster healthy habits and behaviors that may promote weight loss.
In one large study, frequent self-weighing was associated with improved restraint. Furthermore, those who stopped weighing themselves frequently were more likely to report increased calorie intake and decreased self-discipline (9).
For best results, weigh yourself right when you wake up. Do so after using the bathroom and before you eat or drink anything.
Additionally, remember that your weight may fluctuate daily and can be influenced by a variety of factors. Focus on the big picture and look for overall weight loss trends, rather than getting fixated on small day-to-day changes.
SUMMARYStudies have found that daily self-weighing may be associated with more weight loss and increased restraint.
Opening the curtains to let in some sunlight or spending a few extra minutes outside each morning can help kickstart your weight loss.
One small study found that exposure to even moderate levels of light at certain times of the day can have an influence on weight (10).
Moreover, an animal study found that exposure to ultraviolet radiation helped suppress weight gain in mice fed a high-fat diet (11).
Exposure to sunlight is also the best way to meet your vitamin D needs. Some studies have found that meeting your vitamin D requirements can aid in weight loss and even prevent weight gain.
In one study, 218 overweight and obese women took either vitamin D supplements or a placebo for one year. At the end of the study, those who met their vitamin D requirement lost an average of 7 pounds (3.2 kg) more than those with inadequate vitamin D blood levels (12).
Another study followed 4,659 older women for four years and found that higher levels of vitamin D were linked to less weight gain (13).
The amount of sun exposure you need can vary based on your skin type, the season and your location. However, letting in some sunlight or sitting outside for 10–15 minutes each morning may have a beneficial effect on weight loss.
SUMMARYSun exposure may have an influence on weight. Sunlight can also help you meet your vitamin D needs, which may help increase weight loss and prevent weight gain.
Mindfulness is a practice that involves fully focusing on the present moment and bringing awareness to your thoughts and feelings.
The practice has been shown to enhance weight loss and promote healthy eating habits.
For example, an analysis of 19 studies found that mindfulness-based interventions increased weight loss and reduced obesity-related eating behaviors (14).
Another review had similar findings, noting that mindfulness training resulted in significant weight loss in 68% of the studies reviewed (15).
Practicing mindfulness is simple. To get started, try spending five minutes each morning sitting comfortably in a calm space and connecting with your senses.
SUMMARYSome studies have found that mindfulness can increase weight loss and promote healthy eating behaviors.
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