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8 Morning Habits That Help You Lose Weight

This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2021. For the original video go to

Bob: Today we are going to talk about 8 morning habits that help you lose weight.

Brad: It’s that time of year, Bob.

Bob: It is that time of year. I ran outside this morning, by the way.

Brad: You did not.

Bob: I did, it was 20 something below out.

Brad: What were you chasing?

Bob: I had to run fast, LOL.

Brad: I’d have to do that just to give me some motivation. Good for you.

Bob: Let’s get started. Number one, the first thing you want to do is, and I don’t know if you do this, Brad, but I do. Weigh yourself every day.

Brad: No, I don’t. I think I do once a week.

Bob: Several studies have shown, if you weigh yourself every day, you’re going to have increased weight loss. I don’t know how you can’t because I right away see if I ate too much the day before. You can adjust right away. If you don’t, it might be like 5 days and all of a sudden, you’re 10 lbs. up already and you didn’t even realize it.

Brad: Sometimes you eat something, or you don’t void and, I’m 2 lbs. up. It doesn’t make sense. I shouldn’t be.

Bob: I don’t worry about that. If you eat a lot of carbs or pasta, it seems like my weight goes up. You retain water and salt.

Brad: Yeah. I could see that. I’ve read that before, take it every day. I can see that, but it’d be like me looking at my retirement account every day. The stocks are going up and down and it would drive me nuts.

Bob: Oh sure! Number two, drink lots of water, especially in the a.m. This increases your energy expenditure and increases the number of calories burned. I don’t know the physiology behind it.

Brad: I’m reading a book on nutrition and diet and he said exactly the same thing.

Bob: You concur?

Brad: Yeah, I concur! It was Shawn Stevenson. He has a really nice book. He does a really nice job. Anyways, it’s exactly what you said. Get up and you have to drink a good 24 ounces or so.

Bob: You should see what I drink.

Brad: I don’t have a problem doing that.

Bob: No, because I try not to drink a lot at night so that I don’t have to get up and go to the bathroom. I counted this morning. I get up and I drank 5 big glasses, like over a period of a half an hour.

Brad: Really skinny or just tall?

Bob: No, they’re big and tall.

Brad: It didn’t say ounces on them?

Bob: I probably should be able to figure it out. I bet they were like 16 ounces.

Brad: 16 times 5, that’s a lot. Then you don’t have to drink for the rest of the day.

Bob: Right. Alright, number three, this is going to sound stupid, but you have to make sure you’re getting enough sleep. Actually, if you’re pain-free, you can sleep well. That’s why we want a SleepOvation mattress. If you have sleep deprivation, it actually can cause weight gain. You’ll have decreased leptin. That’s the thing that makes you feel full. But you’re going to have increased ghrelin. This sounds like Gremlins. And they make you feel hungry.

Brad: Don’t want to have them!

Bob: So, you know, both of those things are going on at the wrong rate when you don’t get enough sleep.

Brad: Well, sleeping is your fasting time. You go 12 hours without eating and you can lose a lot of weight overnight. I was amazed, I lost two pounds once. I thought, this cannot be right.

Bob: Just from sleeping?

Brad: Yeah. But you know the breakfast. That’s why they call it breakfast because you break the fast.

Bob: Gotcha! Hey, wow. You’re sounding intelligent. Okay, number four, we’re going to talk about is going to sound like a small trick. But it actually works. If you use a smaller bowl or smaller plate or smaller cup, you do eat less. The bowl I like to eat cereal out of broke, so I started using a smaller bowl. I found I started eating less.

Brad: How do you break a bowl? You drop it?

Bob: Yeah. It cracked somehow. So, it sounds like a stupid little trick, but it really does work.

Brad: I tried it with ice cream when I used to eat more ice cream.

Bob: Then you ate two bowls.

Brad: Right. The second bowl tastes better than the first, I tell you. So, we just get rid of the ice cream.

Bob: Doesn’t always work.

Brad: No, I agree. That’s an easy, easy thing to try.

Bob: Number five, and I’m terrible at this. I’m just not that type of person. Tracking your intake.

Brad: Your calories?

Bob: Yeah. If you actually track how much you’re eating, you’re going to be surprised. You’re eating more a lot of the time than you think you are. Especially if you start weighing your food. You’re suppose to have six ounces and you look at it and think, “Yeah, that looks like six ounces to me.” Then you weigh it and it’s twelve ounces. If you’re serious about losing weight, I think that alone can really help you.

Brad: Sure. That’s kind of a personality thing too. If it doesn’t make you feel comfortable, it may not be the best for you. I can see where it would be very effective, and scientific.

Bob: I don’t think you have to track it forever. Just track it for a while and then you can start to get a sense of what you can eat.

Brad: Right, why don’t you plop that steak down, there’s a six ounce, there’s a seven ounce. That’s a four and a half ouncer.

Bob: Right. My wife and I played that game for a while where she’d like, how much is this?

Brad: Did you weigh it?

Bob: Yep.

Brad: What do you have, a scale?

Bob: Yeah, a little food scale.

Brad: Oh, a food scale!? Kind of like a scale for your envelopes.

Bob: Yeah, it’s pretty sensitive. Number six: Morning exercise is the best time to exercise

because to me, you have the greatest amount of motivation in the morning. If you wait until you get home at night, there may be nothing left in the gas tank. It’s really easy to put it off. But if you exercise right away in the morning; that’s why I get out in the cold weather, Brad.

Brad: That’s a good idea.

Bob: It makes you feel good. It sets the tone for the day. A lot of times now, my wife and I are going for walks in the afternoon, and you get a little bonus. A little extra already.

Brad: Yeah, you get it out of the way. Especially if you have kids. You have to do it before they get up.

Bob: You have to put you first.

Brad: Then you come home, and all kinds of stuff pops up and then you can’t, or you don’t because you don’t have any time.

Bob: All H-E-L-L breaks loose, right?

Brad: Ooo, it’s a family show. I’m glad you kept it that way.

Bob: Alright, number seven: We found this really helps if you plan your meals. Like, I’ll make a bunch of salmon, together, right away. That way, one, it’s healthy. And two, you don’t grab some junk food because you’re really hungry. It’s all ready to go already.

Bob: Yeah, those are good.

Brad: Put it in in the morning, your vegetables, your meat. You get home, the house smells good, you’re ready to eat and you don’t have to deal with all those potential chips and other fun things you happen to have in your house for when you’re going to have that social.

Bob: Yeah, we watched the Superbowl yesterday, or two days ago?

Brad: Well, a lot of people watched it Sunday.

Bob: Yeah, Sunday. Well, anyway, my wife just had a chip craving the whole time. She fought it.

Brad: She did!?

Bob: She was going to make me go out at halftime. I go, “But it’s the halftime show!” Anyways, she fought it off. Number eight, the final one! This is if you eat a breakfast that is more saturating, it satisfies your hunger. You’re going to last longer throughout the day. A high protein meal can often last longer and I’m sorry for the vegans and vegetarians out there. If you can, oh, I guess you can get protein other things.

Brad: I don’t know. I’ve been eating avocados and I’m telling you they kind of fill me up. They are just fun. I’m having a good time with the avocado.

Bob: Good for you.

Brad: I like the color of them and then cut open. I learned how to break them.

Bob: You’re a grapefruit guy too, aren’t you?

Brad: Every morning, at least a half a grapefruit. At least from November to April.

Bob: Remember, they used to have the grapefruit diet? I don’t know what it was, but you had to eat a lot of grapefruit.

Brad: Was that Atkins? Except with grapefruit?

Bob: It was a diet.

Brad: They say they burn calories just eating it, you know? I just know I feel better.

Bob: Alright, I’m glad you feel better, Brad.

Brad: I think that everyone’s going to have success with this if they just take it seriously. But with a sense of humor! You know, you just can’t get all wound up. You’ll get your stomach all bound up and tightened up like that. You get ornery and you’re hungry and you’re taking it out on the kids, the wife, so have fun with it.

Bob: That’s called hangry. When you get that hungry and you’re grumpy. It’s like when you’re tired and you get all angry.

Brad: Like a hangover.

Bob: No, you’re hangry, you’re hungry and you’re angry.

Brad: Oh, sure.

Bob: Because you didn’t get food.

Brad: We have to quit babbling, Bob.

Bob: Remember, Brad and I can fix just about anything,

Brad: Except for,

Bob: A broken heart. But we’ll work on it. Just like you guys can work on your diet.

Brad: Hopefully you’ll have better success with your diet then this heart thing.

Bob: LOL, thanks for watching.

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