I am a firm believer that the key to success when it comes to improving your health and losing excess weight is to make small changes over a long period of time. This way, any changes you make are actually sustainable, meaning that they will become a permanent part of your life and routine in the long run.

To jump straight to the list of habits, or a particular habit, click the links below:


I mean, think about it; which is better;

  1. Making a bunch of drastic changes or going on a crazy restrictive diet right now only to give up in a couple weeks or a month, OR
  2. Making only a few small changes right now that you will be able to stick to indefinitely?

Even if the drastic changes or crazy diet might provide you faster results right now, 6 months down the road where will you be? That’s right, you will be in the same situation you are in right now or possibly even worse for wear. If, however, the small changes you make become habits, you will no longer have to even think about doing them. They will become second nature and you will be creating a permanent change to your lifestyle that will bring you the success you desire.

If you are looking for a weight loss program that focuses on developing healthy habits such as those discussed in this article, I highly recommend NOOM.

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So, in this post, I am going to be presenting to you 3 easy changes to your morning routine that can actually help you in the long term. Pick one or more of these practices that you know you can be consistent with and make sure that you complete it every single day for at least 21 days. This ensures that these practices become habits and not something you have to be forcing yourself to do or even thinking about.

“Motivation is what gets you started. Habit is what keeps you going.” – Jim Rohn


Get into the habit of drinking water immediately upon waking up. When we are sleeping, our body gets quite dehydrated. Giving it the water it needs first thing in the morning can give us the energy we need to be more active and productive throughout the day and get a good jump start on getting our recommended daily water intake! I can also help many to fend off food cravings and aid in appetite suppression.

An increase in water consumption, in general, has been proven to aid in weight loss in numerous studies.¬†For example, one study was able to determine that “Drinking 500 ml of water increased metabolic rate by 30%.” (1) The same study also determined that warming the water slightly could result in an even higher increase in metabolic rate. Therefore, if you want to maximize the health and weight loss benefits of this habit, warm a glass of water and add a squeeze of lemon for flavor and a good dose of antioxidants!


As we all have heard, breakfast is the most important meal of the day. The first thing you eat in the morning should fill you up, be loaded with nutrients, and taste amazing! Unfortunately, many common breakfast foods are loaded with empty, highly processed carbs, no fiber, and a ton of processed sugar! If you want to see some amazing results, switch out your typical breakfast with oatmeal.

Oatmeal is one of the healthiest foods you can eat. It is loaded with fiber to keep you full throughout the entire morning and has been proven to treat and even reverse such ailments as constipation, heart disease, and fatty liver disease (2). Also, the flavor options are endless.

You can have it with fresh fruit or even add some cocoa/cacao powder to make it chocolatey!

BlueBerry OatmealAlso, if you are short on time in the morning or you aren’t much of a breakfast person and tend to eat later in the day, try overnight oats. Just put all your ingredients in a container before bed and wake up to a breakfast ready to eat or to pack along for the ride.



When you are trying to lose weight and get a healthier body, the fluids you drink in the morning and throughout the day can make a big difference in whether you succeed or fail. Water should be your number one beverage of choice but can get quite boring and bland over time. Another great option in the morning is tea, preferably one that is free of caffeine and full of antioxidants. Getting in the habit of drinking a delicious cup of tea first thing in the morning can give you even more energy, calm your mind, and even reduce your appetite and food cravings.

Two of the most popular teas drank by dieters are black tea and green tea. While these teas do have some health benefits, I would not recommend them as your primary tea of choice for the morning. There are several reasons for this:

  1. Both black tea and green tea are quite bitter on their own and often require sugar to be palatable. This can lead to an increased consumption of as much as 300 calories per day from sugar.
  2. Both black tea and green tea contain caffeine which, when consumed in excess can cause heart palpitations, nausea, vomiting and “jittery” feelings. It can also be quite habit-forming and lead to mood swings and tiredness when not consumed regularly. Purchasing decaffeinated versions is one option. However, the decaffeination process has been proven to destroy much of the natural ingredients. It makes more sense to opt for a naturally decaffeinated tea.
  3. These types of tea are often consumed with milk, which has been proven to slow down the absorption rate of valuable antioxidants and polyphenols. Surprisingly, skim milk slows this process down to a greater extent than whole milk.
  4. Black tea and Green tea contain oxalic acid which can often lead to kidney stone development in some.

One of the best teas to integrate into your morning routine is Red Tea. Red Tea has actually been used for centuries by Kenyan tribesmen to eliminate hunger pangs between meals. It has also been shown to promote fat burning, boost energy, balance blood sugar levels, and even clear toxins from the body. It is also naturally sweet and caffeine free.


Red tea is also free from kidney stone forming oxalic acid and is vegan, vegetarian, dairy-free, gluten-free, and sugar-free. I strongly believe that red tea could be the breakthrough that many people who struggle to lose fat have been searching for. It has done wonders for me in terms of my energy level and weight maintenance efforts.

My recommended distributor for Red Tea is the Red Tea Detox program. This program provides you with everything you need to get started drinking Red Tea at home as well as several bonuses including a 14-day meal plan with recipes, an Exercise plan that can double fat-burning results, and even a willpower motivation and mindset plan. It has a 60-day 100% money back guarantee, amazing testimonials, and even the option for secure PayPal checkout. So there is nothing to lose!

Right now I have a limited time coupon for $20 off the original price for the complete program. That means if you purchase it right now you can get the entire Red Tea Detox program for only $17! I mean, I paid full price and have zero regrets and will be continuously purchasing but I would definitely suggest you jump on this awesome deal. I wouldn’t recommend a product that doesn’t work.


***UPDATE / 06/20/2018***

For a very limited time, I have a special discount offer for you if you would like to sign up to subscribe to The Red Tea Detox on a monthly basis. You can get the entire Red Tea Detox program for only $7 today and then $10 a month. I’m not sure how long they will be having this discount so check the link below to see if it is still available.



Now I want to hear from you! Are you planning on trying any of these 3 morning habits for yourself? Or have you tried out any of these 3 morning habits for weight loss in the past and had success? If so, please leave a comment below with any questions you have or your experiences, positive or negative.

Also, don’t forget to subscribe to The BlueEyed Chef’s email list so you don’t miss out on any future blog posts! Thanks for reading and I’ll catch you in the next post! Here’s to your good health and discovering the happier, healthier you!