Up next in 10
Weight Loss Morning Routine
1K views
Jan 22, 2025
How you start your day can dictate the rest of the day. When it comes to eating, healthy behaviors (like exercise) and even self care, starting the day right can make all the difference! Find tips and tricks to setting up a morning routine that will set you up for a full day of healthy eating and weight loss. AndiIf you have a hectic morning, don't worry! I'll share tips on how to work these healthy routines to any schedule! Recipes I Mentioned in the Podcast: Low Calorie Spinach Feta Omelet: https://loseweightbyeating.com/omelet-with-spinach-and-cheese/ Low Calorie Donuts: https://loseweightbyeating.com/?s=donut Low Calorie Breakfast Sandwiches: https://loseweightbyeating.com/?s=breakfast+sandwich You can find FREE RECIPES here: https://loseweightbyeating.com/ Check out my Best Selling Cookbooks here: https://loseweightbyeating.com/cookbook/
View Video Transcript
0:00
what's up everyone welcome back to the
0:02
lose weight by eating podcast I'm your
0:04
host Audrey John's and this week I've
0:07
got no script truth be told I never have
0:09
a script but usually I write like an
0:11
outline of what I want to talk about and
0:14
I thought it might be fun to just be me
0:18
and and chat with all of you about
0:21
morning routines um for those of you who
0:25
have a very hectic morning this can be
0:27
helpful or you can take these ideas and
0:30
move them to maybe after work or right
0:33
before bed either way I hope that they
0:36
will really help you my first note I
0:38
want to hit on is when you start your
0:42
day off eating really
0:44
healthy it's really easy to stick to
0:47
your plan all day and that's one of the
0:52
biggest reasons why I want to talk about
0:53
morning routine I want to kind of go
0:55
through my morning routine with all of
0:57
you and explain why it's been so
1:00
important to my success in weight loss
1:04
and healthy eating and you know all of
1:07
that so for those of you who who have
1:11
heard from me a lot you know I love my
1:15
coffee so typically what my morning
1:18
routine looks like is I get up and I
1:20
enjoy my coffee some days especially the
1:24
days that I have to bring my kiddo to
1:26
school that enjoyable coffee moment is
1:30
significantly shorter but more often
1:34
than not I really just try to honor the
1:36
fact that I love my coffee and I'm going
1:40
to enjoy it
1:42
uninterrupted um this is something I've
1:44
been doing for about the last couple of
1:46
months I used to jump on Facebook and
1:48
start responding to everyone's comments
1:50
right away and I found that I wasn't
1:53
really undering what I needed and that's
1:56
kind of going to be the whole theme of
1:59
how I set up this morning
2:02
routine so I get up I enjoy my coffee
2:06
and if that takes an hour cool if all I
2:10
have is 15 minutes that works too but I
2:13
really try to enjoy that moment know if
2:16
coffee isn't your thing it could be
2:17
reading the paper it could be playing
2:21
with a pet or taking a walk with a pet
2:24
or braiding your your daughter's hair or
2:27
you know whatever you genuinely enjoy
2:30
and you don't want to miss out on make
2:32
that your biggest priority in the
2:35
morning next I change into my workout
2:38
clothes unless I have my kiddo going to
2:41
school that morning typically then I'm
2:43
enjoying my coffee in my workout clothes
2:46
and I go to the gym if I have to bring
2:49
my daughter to school I'll bring her to
2:51
school and then I'll go to the gym and I
2:54
really try to recommend uh as much as
2:58
possible if you're new to exercise just
3:02
do something you like it doesn't have to
3:04
be the hardest most effective exercise
3:07
it's just about getting in the routine
3:10
of going on a regular basis now for
3:12
those of you who can't afford a gym
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membership you could go for a walk you
3:16
could do a YouTube video there's lots of
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great easy low impact even seated yoga
3:24
for those of you who maybe can't
3:25
exercise very much that I make that a
3:28
priority
3:30
then I come home and I make myself a
3:32
really healthy breakfast I've been stuck
3:34
on and I'll put a link in the show notes
3:37
but I've been stuck on making my I make
3:40
this wonderful omelette with feta
3:43
because I love feta I love a really good
3:45
salty cheese it's the best way to start
3:48
the day is having something I really
3:50
love so The Omelette has some spinach I
3:53
cook down the spinach take it out of the
3:55
pan add the eggs then add the feta salt
3:59
and pepper lots of red pepper flakes cuz
4:01
I like it spicy and then you know
4:04
continue making um the The Omelette but
4:08
I have found that on the days that I
4:10
have this really healthy breakfast and I
4:12
really honor what I want to have it's
4:16
really easy to stay on plan for the rest
4:18
of the day and then from there I get
4:20
ready for the day and and I
4:24
meditate
4:26
so what I want to really chat about and
4:29
like I said I typically have a whole
4:31
plan and I'm always looking at my notes
4:34
and and really trying to bring you this
4:36
very
4:38
succinct uh podcast episode if it feels
4:41
a little disjointed you know this is
4:43
just how my mind
4:45
works but what I was Finding is my job
4:49
is really busy so I have the website I
4:53
have the Facebook page and I respond to
4:55
everybody I have two podcasts and I'm
4:58
working on another really big project
5:00
that I don't want to jinx so I'm not
5:02
going to talk about it quite yet until
5:04
it's all buttoned up but I basically do
5:07
the work of three people in any given
5:10
day I work seven days a week um on the
5:13
weekends I'm really only managing the
5:15
Facebook page but I am working from the
5:18
moment I wake up to the more moment I go
5:20
to bed on Facebook and if if you're on
5:23
there you've seen the comments you know
5:24
I'm checking in and posting
5:27
regularly so I really had to find a way
5:29
to honor what I needed because what I
5:31
was doing was I was getting up in the
5:34
morning and starting work right away I
5:38
was working working working all day very
5:41
often not feeding myself when I needed
5:44
to be fed or grabbing something that was
5:47
maybe a little bit less healthy than
5:49
what I could be
5:50
having and then I would get all the way
5:52
to the end of the night and I still had
5:55
not done selfcare and some nights I
5:57
would get it done but most nights I
6:00
wouldn't and as a mom all of you other
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parents out there I'm sure you can
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understand everything takes a back seat
6:07
to your kids and to their needs and
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there's something really beautiful in
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that but it's not always
6:14
sustainable and I was breaking I
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was emotional
6:21
exhausted I was dealing with
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depression all of these things are
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things that we we all suffer with we all
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have this come up in our lives and it
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wasn't until I joined a gym and started
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trying to make my my gym membership
6:40
worth it that I realized you know I'm
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not honoring what I need first I'm
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honoring at last and with that I'm not
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taking good care of myself and when you
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don't take care of yourself especially
6:55
when you're a single parent nobody else
6:58
is going to take care of of you and
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you're going to become exhausted and
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you're going to feel run down and you're
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going
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to not eat healthy you're going
7:09
to not show up for your kids maybe as
7:13
much as you'd like to everything else
7:15
kind of starts to slip when you don't
7:17
take care of yourself and so what I
7:19
decided was I was going to move all of
7:21
my self-care to the beginning of the day
7:24
now again I get that not everybody can
7:26
do that you know I have a lot of nurses
7:28
and teachers and people who have a
7:30
really rigorous early morning that they
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just have to get through you can
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absolutely take this honoring yourself
7:37
and maybe doing it right after work
7:39
maybe before you go home or on your way
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home or part of your wind down right so
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what I recommend doing
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is move your self-care your taking care
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of yourself to as early as you possibly
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can in the day and if possible start
7:58
your day that
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and if that seems really difficult just
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try it on your weekends and see how you
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feel see if you can just kind of show up
8:10
better and deal with stress a little bit
8:14
better this is really really been
8:16
working for me and I almost talked about
8:18
it last week but I wanted to bring it to
8:20
you because I felt like this little aha
8:24
moment I had for myself I feel like it
8:27
could really help
8:28
everyone so try to move all of that
8:33
self-care Behavior to as early as you
8:35
can in the day and if you can't at the
8:38
very least having the healthiest
8:41
breakfast that you like having the
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healthiest breakfast you can will set
8:47
you up for Success all day long so on
8:51
the lose weight by eating website I love
8:53
to do copycat recipes so if you're like
8:56
no I want a donnut it's not healthy I've
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got two different doughnut recipes on
9:00
there for you I've got a strawberry
9:03
doughnut with chocolate on it gosh it's
9:06
so good and then I just have a
9:07
traditional white doughnut um with the
9:11
pink frosting I would I grew up mostly
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living in the back of a doughnut shop my
9:19
my family my grandparents owned Fosters
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Donuts in SEI Valley and I know all of
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my my
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first birthday parties are all there and
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I basically grew up there you know no
9:32
surprise I ended up having a weight
9:34
problem later on but I get it and the
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pink Donuts were always my thing so you
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can find those if you're more of a
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Savory eater we've got the low calorie
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protein Bagels we've got Bagel
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sandwiches breakfast sandwiches all
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kinds of omelets you can find all kinds
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of healthy breakfast that you will
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actually crave and really really want on
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the website so I recommend if everything
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else about eating healthy and exercise
10:06
and you know all of those points are
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just too much to handle just start with
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breakfast because just that healthy
10:15
start for the day will get you set up
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for the rest of the day you're more
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likely to stick to your healthy eating
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plan when you've already done it one
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meal so that's what I really recommend
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if you typically go through a drive room
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I recommend meal prep your breakfasts
10:32
ahead of time the breakfast sandwiches
10:34
are on the website they're great I'll
10:37
make sure to put lots of links in the in
10:39
the show
10:40
notes but they're like a minute and a
10:42
half and you're done in the mornings if
10:44
you meal prep them ahead of time so I
10:47
really recommend try it for a week and
10:50
really be present and notice is this
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helping me is it easier to stay on plan
10:55
because we all want some kind of a
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weight loss shortcut and this is a great
11:00
way of doing it just start the day off
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well and it will make the rest of the
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day
11:07
easier now I wanted to talk to you about
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showing up for yourself and self-care in
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the
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kitchen the well I started this podcast
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with a lot of different thoughts a lot
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of different for lack of a better word
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agenda and it kind of quickly morphed
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into self-care in the kitchen and I'm so
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so glad it did because I love the
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self-care movement and I love the
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self-love movement and I love the body
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positivity
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movement but I don't love the self-love
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means I can go through a drive-through
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breakfast lunch and dinner is that's not
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really loving yourself if you want to go
11:46
through a drive-thru once a week as a as
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a free meal by all means do it but
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self-love and self-care is really about
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honoring your body and what you need
11:59
and we don't need drunk food three meals
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a day we need healthy food and I
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genuinely
12:07
believe that eating
12:09
healthy is self-love cooking yourself a
12:12
healthy meal is
12:15
self-care so I really kind of want to
12:17
try to reframe that in this podcast and
12:21
if you've been listening for a long time
12:23
you know I've been challenging you to
12:25
challenge me about it and to comment and
12:28
you know help me through this journey
12:30
because it's something I'm working on as
12:32
well bringing self-care into the kitchen
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body positivity can also
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be I'm eating healthy and you know I'm
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okay with the cellulite and I'm okay
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with the gray hairs you know I love
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myself as I am but I also want to take
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good care of myself because I love
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myself as I am does that make sense so
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I'm really hoping that you can take this
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challenge of moving your self-care to
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the beginning of the day because in that
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you will have more
13:09
energy the most important thing you can
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do is show up for yourself and when you
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show up for yourself it's so much easier
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to show up for your kids to your spouse
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to your friends to your parents to your
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family to your pets to your work
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colleagues it's so much easier to show
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up for everyone else when you were taken
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care of and I want to talk quickly
13:34
about expecting others to take care of
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us it's wonderful if you have a spouse
13:41
or a family member who takes care of
13:44
you but it shouldn't be
13:47
expected it's kind of like that saying
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that happiness is an inside job it's not
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my partner's job to make sure that I'm
13:55
happy it's my job to make sure that I'm
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happy happiness is an inside job and
13:59
therefore taking care of myself is an
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inside job if he wants to call the house
14:04
cleaner and have her come and clean the
14:05
house to take care of me if he wants to
14:08
make me dinner to take care of me these
14:09
are all wonderful loving acts and it's
14:13
great and I encourage them just case if
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you're
14:16
listening but I have to take care of
14:20
myself I can't expect someone else to do
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that how would you feel if your spouse
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or if your parents parents or your adult
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kids had this
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expectation that you were going to pick
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up the pieces for them at any given
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moment and hope and and expectation are
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different
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but let me give you an example years and
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years and years ago I I lived with a
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fella and um
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he had quite the lead foot as do I and
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if you got pulled over by a cop
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it was my fault because I didn't warn
15:02
him that the cop was there is that
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fair I didn't notice either but it's not
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my fault you've got to take care of
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yourself you have to take accountability
15:15
for
15:16
yourself it can't be your partner's job
15:19
to make you help happy it cannot be your
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partner's job to take care of you this
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is your job it's your job just like it's
15:29
not your job to take care of them so
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take care of yourself first and or make
15:35
it a
15:37
priority and you will find that you will
15:40
naturally show up more for them you'll
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have better relationships and you'll
15:44
have a better peace of mind that I can
15:46
take care of myself and I would love to
15:48
hear from all of you please feel free to
15:50
leave comments um either here on my
15:53
Facebook page I answer all of them I'd
15:57
love to hear how you feel about this
15:59
because again happiness is an inside job
16:03
and expecting someone else to do it for
16:05
you will only lead to disappointment and
16:08
possible fights and that's just that's
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something we can easily avoid by saying
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you know what I need to do self-care I'm
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going to get up 30 minutes
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early or I'm going to be home 30 minutes
16:21
late after work because I'm going to
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show up for myself I hope all of that's
16:25
resonating with you so now I want to go
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over a few different
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ideas for setting up a morning routine
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that can help you lose weight or
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maintain weight or just eat healthier or
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make a better example of yourself to
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your children first of all I
16:45
recommend for sing in the morning do
16:48
something that brings you
16:50
Joy and that can be playing with a pet
16:55
like I said reading the newspaper having
16:57
your coffee un interrupted and if you
17:00
have to get up 30 minutes early to do
17:02
that do
17:04
it this will be invaluable to you once
17:08
you try it for a week or for a month
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you'll realize you know yeah I could
17:13
have used 30 more minutes of sleep but I
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feel better showing up for myself every
17:20
single morning and you know if 30
17:21
minutes is too much what about 10
17:24
minutes so start the day
17:27
off feeding yourself quote unquote start
17:31
the day off taking care of you and a lot
17:34
of people tend to do this before their
17:36
kids get up and for moms with Littles I
17:40
know this can be tough this could be as
17:42
easy as taking a shower with the door
17:46
closed you know if you have to let them
17:48
watch TV or play on the iPad so that you
17:51
can have a little bit of Peace it's 10
17:53
minutes it's 20 minutes you know hot
17:56
shower with some music playing in the
17:58
background
17:59
that could be enough for you it could be
18:02
the coffee it could be going to the gym
18:05
but try to find a way to give yourself a
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minimum of 10 minutes in the morning for
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selfcare and if you're not sure what
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that is write down 10 examples of
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self-care that you wish you could
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do so selfcare can be meditating
18:25
journaling could be putting your makeup
18:27
on brushing your hair and stying it it
18:30
could be praying if that's your thing it
18:34
could be reading the Bible reading a
18:36
book reading a newspaper it could be and
18:39
I know this one's hard in the morning
18:40
but if it's summer and you know you want
18:43
to it could be polishing your nails or
18:45
your
18:46
toenails it could be any of these things
18:49
but whatever makes you feel better
18:52
yourself in that day that's what
18:54
self-care is and a big part is just
18:57
eating healthy
18:59
so try it this weekend or next
19:03
weekend try to start your day
19:06
off taking care of yourself and for the
19:11
women out there with men in their lives
19:14
men love to
19:16
help and if you say hey honey I need
19:20
your help with something men love to
19:23
feel needed and
19:26
appreciated say hey honey I need to to
19:28
show up better for myself this weekend
19:30
I'm going to try this thing out I heard
19:31
on this weird podcast and I'm going
19:34
to meditate in the morning could you
19:37
please kind of keep the kids away for a
19:39
little bit or could you please give me a
19:40
little bit of space to do this men women
19:43
are the same way and you know no matter
19:45
what your household situation is even
19:48
kids will give you what you
19:51
need and you know if they won't give you
19:54
the space say you know Mommy's going to
19:56
meditate right now you're welcome to
19:57
join me
19:59
you may not interrupt
20:01
me so either you can go and watch TV or
20:04
play in your room or play on your
20:07
iPad or color or whatever it is that
20:10
your kids genuinely love to do maybe
20:12
give them that free pass in the morning
20:14
even if it's something that you only
20:17
hold for special
20:19
occasions or say join
20:21
me this could all be really great if you
20:24
have a gym membership and you've got the
20:25
kids find out if they have a kid program
20:28
where you can bring your kids in so
20:30
there are a lot of different ways that
20:32
you can practice self-care first thing
20:35
in the in the
20:37
morning and next I kind of want to talk
20:39
about setting up a schedule so for those
20:43
of you who who watch or listen both
20:45
podcasts you know I interview a lot of
20:47
people from a lot of different cooking
20:49
reality shows if you have not listened
20:52
to the podcast I think you might love it
20:53
it's called who's reality cooking wh
20:56
apostrophe s um and on make sure to add
21:00
some show notes on that
21:02
so I interview these people
21:06
and I I'm exhausted afterwards in fact I
21:10
just did one with um someone from is it
21:13
cake season 3 and I went into the
21:15
meeting with a migraine thankfully I had
21:17
taken some medicine right right
21:19
beforehand and halfway through it kind
21:22
of went down often I'm exhausted after
21:25
these these interviews because I'm
21:27
really trying hard to sh show up I'm not
21:29
just being the host and the
21:32
interviewer I am also managing all of
21:35
this stuff on this side and and trying
21:38
to help them showcase themselves as best
21:41
as
21:42
possible and I'm just exhausted
21:44
afterwards and I finally set a boundary
21:47
with myself that I am not going to do
21:50
any interviews before noon I am going to
21:53
get all of my other work done and or
21:56
self-care and or respon to messages or
22:00
getting ahead on this or getting ahead
22:01
on that but I'm I'm taking this piece of
22:04
my work that is so draining and trying
22:06
to move it to a point in the day where I
22:09
have no
22:10
excuse but to take care of myself
22:14
first I get that not everybody's job can
22:17
do
22:18
that but as I keep saying you always can
22:23
do self-care on the way home or as soon
22:25
as you get home let's talk about that
22:29
for me bringing my work home is there's
22:32
no way I'm ever going to be able to get
22:34
out of it right this is something I'm
22:36
always doing but for so many of you this
22:39
the whole work culture has become you
22:41
need to be available all the time and
22:44
with that said most of the time you
22:47
probably aren't getting messages after
22:49
hours but you feel like you keep needing
22:51
to check right and so we don't really
22:52
have that
22:54
separation between work at home and this
22:59
is a really great spot in between work
23:02
and home to kind of shake things up to
23:06
trick yourself to trick your mind into
23:09
okay work mode is off if my boss sends
23:11
me a message I can quickly answer it or
23:12
tell him you know tell them that I'll
23:15
get back to them tomorrow on it or
23:17
whatever works but we need to find some
23:19
way to kind of buffer it
23:22
because we are really bringing our work
23:25
home a little bit too much and never
23:26
really turning that piece of our lives
23:29
off so going to the gym on the way home
23:32
would be
23:33
great going home and you know changing
23:37
into some comfy clothes and maybe
23:39
soaking your feet if you wear high heels
23:41
all day long you know in a nice little
23:43
EPs and salt bath that could be some
23:45
great self-care that kind of breaks that
23:47
up if you just don't have time listen to
23:50
a podcast in the car that maybe you
23:53
really really love or listen to your
23:56
favorite music in the car and sing along
23:59
something that my therapist and I have
24:02
been working through is um stimulating
24:05
the Vagas nerve and this is all very
24:08
medical you know I'm I'm trying not to
24:10
get too new Agy on you this week I think
24:12
I kind of hit you hard with it last week
24:14
I did not get a a great response from it
24:16
and that's fine but your Vegas nerve
24:19
actually is a if you can stimulate your
24:22
Vegas nerve you can reduce stress and
24:25
anxiety and that's what we're working on
24:27
and
24:28
she's given me all of these different
24:31
great exercises to do like if you're
24:33
watching on YouTube if you turn your
24:36
head like if you kind of lean your head
24:39
and then look
24:40
up that's a great way until you kind of
24:42
feel a release then you do the other one
24:44
and I'll do that from time to time but
24:46
I'm not great at remembering to do it
24:48
and when she said singing no matter how
24:51
bad your voices uh mine is really bad
24:54
but singing along with music in the car
24:57
can actually help to reduce stress and
25:00
anxiety and it could be a really great
25:02
way for you to break up your day and say
25:06
okay I'm not at work now this is my
25:08
transition point in between work and
25:11
homik so that when you do get home you
25:13
can show up better so for those of you
25:16
who do not have time in your day to work
25:19
in self-care work it in on your way home
25:22
from work in the form of listening to a
25:25
podcast or a book on tape or singing
25:27
along to music in the car call a
25:31
friend you can do self-care in the car
25:35
but no matter what what I really want to
25:39
impart this week what I really want to
25:41
encourage you to do for yourself is make
25:45
self-care a priority this week and just
25:49
see how you
25:51
feel I pretty sure you will agree that
25:55
it just makes everything just that much
25:57
easier
26:00
please please find a way to work
26:03
self-care in it can be as easy as
26:07
calling your mom on the way home from
26:09
work calling a
26:11
friend and you can get up early and get
26:14
it done ahead of time in the form of
26:17
meditation enjoying your coffee I like
26:19
to listen to the Norah Jones station on
26:22
Pandora I am of that age where I still
26:24
listen to Pandora don't worry I listen
26:26
to Spotify on my phone the gym you know
26:28
it can just be having that cup of coffee
26:30
in the morning and listening to some
26:32
soothing music also binaural music is
26:36
really great and you can do that while
26:39
you do something else and it's great
26:41
self-care so you can put your earbuds in
26:44
because with binaural music you really
26:45
want to try to kind of tune out
26:47
everything else you you put the put the
26:49
earpods in or the headphones on and go
26:52
on YouTube and just type in binural B I
26:55
and u r a l I believe
26:59
check out all the different kinds of
27:01
binaural music there can be binaural
27:03
music for energy and it helps it's like
27:05
a shot of espresso I have absolutely
27:08
tried it um you can do it for stress
27:11
reduction you can do it for basically
27:13
any issue you have there will be a free
27:17
binaural music on YouTube and so listen
27:21
to that maybe while you cook dinner um
27:23
you can do it while you're at the gym I
27:25
love to multitask at the gym and
27:27
speaking of if you get responses on
27:29
Facebook in the
27:31
morning 100% I'm at the gym while I'm
27:33
responding to you I love to kind of
27:36
double down on things and so listening
27:38
to binural music is great for self-care
27:41
and you can do it while you're doing
27:42
other things if you take a walk with the
27:45
dog put in your earbuds listen to
27:47
binaural music as you walk um if you
27:50
ride a a bus or a train to and from work
27:54
here's another great opportunity by
27:56
neural music so I hope I've given you
28:00
some good examples of working self-care
28:02
into your day I know it seems strange
28:06
that this podcast is about a weight loss
28:10
morning routine and I'm talking about
28:12
self-care but it all really comes down
28:15
to this is what genuinely works if you
28:19
show up for yourself if you make a plan
28:21
to show up for yourself and for what you
28:23
need every single day you are much more
28:27
likely to do it
28:28
but if you say if I have time I'll get
28:31
to the gym if I have time I'll meditate
28:35
if I have time if I have time if I have
28:37
you're never going to have time if
28:38
you're putting it off to be the last
28:40
thing of the day so I challenge you to
28:43
make the time for one week and see if it
28:46
helps I'll make sure to put some yummy
28:48
recipe links in the show notes
28:51
especially my feta and spinach omelette
28:55
it's so good I highly recommend that you
28:57
add thoughts of red pepper flakes to it
28:59
if you like spicy food as I do be sure
29:02
to check out last week's episode I would
29:05
love to hear your thoughts on that it's
29:06
all about manifesting for weight loss or
29:09
prayer for weight loss depending on what
29:11
you feel more comfortable with and I
29:13
have lots of other
29:15
amazing weight loss self-care self-love
29:18
eating healthy podcast episodes for you
29:21
to listen to here at the lose wayi
29:23
eating podcast I will chat with you next
29:26
week I hope you have a wonderful day
29:28
please be kind to
29:29
yourself please take care of yourself
29:32
remember happiness is an inside job
29:36
until next week bye
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