6 Things to Do Before Lunch If You’re Trying to Lose Weight, According to Dietitians

• Starting weight loss habits early in the day reduces distractions and builds consistency.
• Start with a protein- and fiber-packed breakfast and drink water before meals for weight loss support.
• Meditating, exercising and meal planning early in the day have added weight loss benefits.

While there are plenty of opportunities throughout the day to work towards your weight loss goals, morning routines are a great place to start. Research shows that prioritizing healthy activities and behaviors earlier in the day limits distractions, which leads to building stronger habits., Experts weigh in on six healthy habits you can do before lunch to set you up for weight loss success.

1. Drink Water

Regardless of when it is consumed, adequate water intake is important for weight management and overall health. But drinking water before meals may support weight loss further. One study found that drinking about 16 ounces (500mL) of water before meals reduced perceived hunger and calorie intake at meals in middle-aged and older adults. Adding a glass of water to your premeal routines, i.e., a glass of water before breakfast and lunch, gives you a leg up on weight loss and helps you stay hydrated.

2. Eat a Fiber- and Protein-Packed Breakfast

Crammed mornings and time constraints can make skipping breakfast all too easy. But some research suggests that meal skipping, especially breakfast, is associated with having overweight and obesity., 

Reach your weight loss goals by making breakfast a priority. And focus on what you can add to your morning eating patterns, like fiber and protein-rich foods, to help get you through the morning, all the way until lunch. “Starting your morning with protein helps keep your blood sugar steady, curbs cravings later in the day, and prevents that mid-morning energy crash,” says Caroline Thomason, RD, CDCES.,

Fiber-rich foods like fruits, vegetables, whole grains, nuts, and seeds provide sustainable energy by slowing carbohydrate digestion. They are also rich in antioxidants, vitamins, and minerals and can help you meet your nutrient needs.

3. Move Your Body 

The best time to exercise for weight loss is any time that allows you to remain consistent. Ideally, adults need a minimum of 150 minutes a week of moderate-intensity aerobic activity, with at least 2 days a week of muscle-strengthening activity.

Some research suggests that establishing a set time for exercise increases exercise adherence. Moving your body in the morning may have additional benefits. “Even a 10 to 15-minute walk after breakfast or mid-morning can help regulate blood sugar and set the tone for a more active day,” says Thomason.

4. Meal Plan 

“Prepping or mentally deciding on a balanced lunch—protein,  veg and whole grain—keeps you from defaulting to fast food or grazing once you’re already hungry,” says Thomason. Vandana Sheth, RDN, CDCES, FAND, suggests taking an inventory of your pantry for foods rich in fiber and protein, which can help you feel full longer and prevent spontaneous and impulsive food choices that don’t serve you well.,

Her top picks are canned beans or lentils, dry roasted edamame, nuts and nut butter. “Add beans and lentils to soups and salads or smash them and toss with spices and herbs for a satisfying sandwich or wrap filling. Roasted edamame makes a perfect shelf-stable and portable snack. Toss edamame onto salads for a crunchy texture or add it to a trail mix. Nuts and nut butters can be added to your bowl of oatmeal, as a dip with fruit, or spread on high-fiber toast,” says Sheth.

5. Engage in Mindfulness Meditation

Stress-related overeating can make losing weight difficult. Chronic stress can affect the production of appetite and satiety hormones, such as leptin and ghrelin, which increase feelings of hunger. Mindfulness practices like meditation can help reduce stress sensitivity and regulate emotions by bringing awareness to thoughts, feelings and bodily sensations.

One study investigated the role of mindfulness meditations in the reduction of stress-related eating and cravings. Participants completed a 31-day mindfulness training program based on a variety of topics, such as arriving in the present, communicating mindfully, dealing with stress and mindful eating, and received MRI scans of the brain. In comparison to the other group, which received health-related training on topics such as sleep, aging, and sugar, those who received mindfulness training reported lower levels of food cravings and experienced a reduction in stress and emotional eating.

Although more research is needed, engaging in a few minutes of mindfulness in the morning or before lunch may help bring more attention to what you are eating and mitigate stress-related eating. If you are new to meditation, download a meditation app, watch a YouTube video or simply focus on sitting quietly with your breath for a few minutes in the morning.

6. Consider Tracking Food or Healthy Behaviors

Whether it’s calories, protein or fiber, logging your food intake before lunch may assist you in reaching your nutrition and weight loss goals. While the strategy is not meant for everyone, especially those with a history of disordered eating, for some people, temporarily tracking (not obsessively) can help them stay on target and ensure they are hitting important nutrients like fiber that contribute to reduced risk of disease and improved overall health.

If you prefer not to track your food, consider tracking time spent on other healthy habits, such as exercise, sleep, journaling, eating breakfast with your family or talking to friends. Tracking can help you consciously stack on positive behaviors at a slow and steady pace.

Weight Loss Meal Plan to Try

7-Day Antioxidant-Rich Meal Plan for Weight Loss, Created by a Dietitian

Our Expert Take

“When you maintain a healthy weight, it can help support your energy, hormone balance, and reduce your risk for diabetes, high blood pressure, and heart disease,” says Sheth. You can start by adopting some key morning habits like moving your body, eating a breakfast rich in fiber and protein and planning your meals and snacks for the day.

The key takeaway is that “You do not have to overhaul your entire life to see results. Small, consistent changes, like adding one more vegetable to your plate, taking short walking breaks, or going to bed 30 minutes earlier, can build momentum over time and make weight management more sustainable,” says Thomason.