The Simple 5 Step Process Will Help You Lose Weight With Your Morning Routine

October 26, 2022
Harness the power of morning rouinte

How to harness the power of your morning routine for weight loss in 5 simple steps!

Firstly what is a morning routine, and whats the big deal when it comes to weight loss?

Lots of my new clients look at me with a quizzical look when i explain to them initially that we're going to take a look at their morning routine;

But WHY Nikki?

How is THAT going to help me lose weight?

Allow me to explain...

What is a morning routine?

It's a set of habits or motions that you go through when you wake up.

It helps to set your day up in the right way and can have some drastic effects on your focus and productivity.

You could do anything from exercising and journaling to reading and meditating.


Whats the benefits of creating a bulletproof process for a morning routine?

The morning routine helps us set the tone for the day, better allowing us to control our emotions, schedules and lives rather than our day controlling us.

As we start each day fresh, we can better focus on what is in front of us, where to prioritise our energy, time, and, ultimately, increase our productivity and feeling of fulfilment


The simplest way to think about the benefits it to imagine the...

COFFEE CUP analogy:


Coffee Cup process


Are you struggling with your weight?

Waking feeling harassed?

Stressed before you even begin the day?

Irritable from the get go?

These are common complaints from new Coaching clients.

And not being a 'morning' person isnt to blame! Find out why!


Imagine yourself like a coffee cup every morning:

Do you wake up every day full to the brim with worries, self doubt, stress, anxiety, busyness?

Your imaginary coffee cup is full, so the smallest thing means you dont feel you have space to deal with it, and its starts to overflow!

Now Imagine, How it would feel to wake with an empty coffee cup every morning....

What are Micros Stress Doses?

Micro stress doses (or MSDs) are little hits of stress which can from the growing list of emails that we still need to respond to, notifications about payments due on the energy bill, or guilt we may feel for not checking in with our elderly parents.

These all add to our coffee cup overflowing each morning.

Why is this relevant?!

Multiple studies show how stress and lack of sleep can lead to an increase in your cortisol levels.

Increased cortisol and constantly being in a fight/flight or freeze response leads to higher higher levels, less emotional resilience and willpower and ultimately weight gain!

Ok Nikki, so how do i empty the coffee cup?


Your morning routine is one of the best places to start!

And by implementing a few of the following tips into your daily life it can dramatically reduce your stress and anxiety levels and lead to a calmer more fulfilled and productive day!

Theres some simple steps to creating a morning routine that will stick!

Step 1:

Decide what you want to acheive....

Before deciding on a highly demanding morning ritual, consider what you need to achieve and work backwards from there. If you have to make it to work on time, clean, well-dressed, and fully caffeinated, start with building a routine that allows you to do that—and then you can add in some weight training or meditation.

On the other hand, if you struggle to get focused in the mornings, maybe a bit of physical activity or mindfulness practice is exactly what you’re after.


Step 2:

Don’t go overboard all at once...

Like with any self-improvement plan, it’s easy to go from zero to 100 and back to zero again with your morning routine.

The easiest way to build new morning habits is to piggyback them onto your existing routines. You can easily use the time you wait for your coffee to cool—which you probably spend scrolling through social media—journaling, if that’s what you want.

If you want to work on meditation, start with five minutes as soon as you get out of bed, or even 10 mindful breaths in the shower.


Step 3:

Morning routines start the night before

Consider the ideal ritual you’re trying to build and look for both trouble points and opportunities to do more the night before. If there’s a way to head off a predictable potential problem with a bit of preparation, take it.

While most of the focus is on what you do after you wake up, what you do before you even go to bed can determine how successful your morning routine will be.

If you want to get to the gym, don’t start your day digging through your laundry—take the time to get your washing done and leave your bag packed and ready before bed


Step 4:


Stick with it

Once the initial flush of excitement fades, sticking with new routines is hard work.

Obviously, everyone will miss a day from time to time, but it’s important to not let skipping your routine become the routine. If life gets in the way, don’t overthink it and just continue where you left off.


Step 5:

Adapt and thrive

There is no perfect morning routine—only the one that’s perfect for you. And it is perfect because it gets what you need done, and therefore, you can stick to it.

If your morning routine still isn’t coming together despite your best intentions, then take a step back and reconsider what you’re doing. Change a few things, iron out any trouble points, and try again


I hope thats given you some insight on how to harness the power of your morning routine for weight loss in 5 simple steps


Your Future Coach


Nikki x



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