3 Morning Habits That May Be Sabotaging Your Weight Loss (And How to Change Them)

And simple changes you can make today to turn things around

Are your morning habits secretly sabotaging your weight loss efforts? You might be surprised. 

We all have little routines that start our day, even if they’re less routine and more accidental. Maybe you wake up and immediately start juggling your mental to-do list that has impossible scribbled all over it. Or do you start scrolling through social media to catch up on everything you missed overnight? Or grab a cold soda because hydration is hydration… right?

But these small habits — as innocent as they might seem — can work against us and sabotage our best-laid-out intentions like weight loss. 

If you’ve ever felt the frustration of not seeing the scale budge, despite your best efforts, keep reading, this article is for you. 

As a holistic health coach, I see how just a few simple tweaks in our morning routines set us up for success. When we understand how habits can work for or against us, it’s much easier to make small changes that bring us to our goals. 

So here are three sneaky morning habits that might be quietly derailing your weight loss efforts, and more importantly, how to outsmart them with ease.

1. Checking Your Phone First Thing

Raise your hand if you’ve ever rolled over in bed and grabbed your phone (before your feet even have a chance to hit the floor). 🙋‍♀️

I used to wake up and scroll through emails and stats first thing. I thought I was staying on top of things, but it left me feeling overwhelmed and anxious before I even got out of bed.

Temptation is hardly a strong enough word to describe how irresistible our notifications, emails, news alerts, or the latest on [Instagram, Facebook, or TikTok. But when we start our day this way, we’re setting off a stress response that lingers on.

Why This Matters: Our brains are extra sensitive when we first wake up. When we flood it with an overload of information and stimuli, we can spike hormones like cortisol, which can lead to cravings and emotional eating later on in the day. Think of it like starting our day on a shaky foundation rather than solid, steady ground. 

Outsmart It: Try keeping your phone out of reach — maybe in another room or far from your bed. Create a grounding morning ritual. Drink water or herbal tea, stretch, breathe deeply, or write three things you’re grateful for. These nurture you and start mornings calm and clear, rather than reactive.

Supporting Science: Research shows excessive smartphone use is linked to higher levels of depression, anxiety, stress, and poor sleep quality. Starting the day by checking your phone can cause a spike in cortisol, the body’s primary stress hormone.

Stress and hormone studies show that high cortisol levels can lead to more cravings and weight gain over time. Reducing stress triggers, like morning screen time can help keep cortisol levels in check, supporting weight loss and overall health.

2. Skipping Breakfast or Choosing Sugar Bombs

Years ago, I’d rush out the door on an empty stomach or grab a quick fix like sugary cereal or a muffin — wondering why I felt drained by 10 a.m. It seemed mostly harmless, right? 

But those choices would send my blood sugar on a rollercoaster ride making cravings and energy crashes sneaking up when I least expected them.

It finally caught up with me during pregnancy when I developed gestational diabetes. From that point on, I knew I needed to make different choices.

Why It Matters: While some do skip breakfast, there’s a reason it’s often called the most important meal of the day. Skipping meals can cause blood sugar to drop, while sugary foods lead to spikes and crashes. Our brains sense a lack of fuel and send us searching for quick fixes like snacks or comfort foods.

This isn’t about a lack of willpower or sticking to a diet, it’s our bodies' natural response to feeling unsteady and deprived. 

Outsmart It: Plan your mornings to set yourself up for a win. Think ahead with simple and nourishing options, like banana bread overnight oats, or a green smoothie packed with greens, fruit, and a scoop of chia seeds or protein powder. 

A breakfast with protein can make a huge difference. Protein isn’t just for muscle gain, it also helps keep our blood sugar steady and our energy even, making it easier to stay on track. When we feed our body well, we’re sending a signal of abundance and balance, which helps keep cravings and crashes away.

Supporting Science: A study on breakfast habits found that skipping it increases hunger and cravings throughout the day while reducing feelings of fullness.

Eating a high-protein breakfast helps control appetite, reduces cravings for sugary and fatty foods, and even improves some parts of sleep quality. Starting our day with a balanced meal can help stabilize our energy levels and reduce cravings for unhealthy snacks, helping you shed stubborn pounds. 

3. Drinking Your Calories

Many start the day with a cup of coffee pumped with sugar, creams, and flavored syrups. And while this gives an instant pick-me-up, it also sneaks in empty calories. These calories add up fast and lead to energy crashes.

There was a time (right around my wake-up call) when I couldn’t start mornings without an ice-cold Pepsi and peanut butter toast. But when I realized it was doing more harm than good, I switched it up.

Why This Matters: Sugary drinks in the morning can cause rapid blood sugar spikes, followed by crashes, which trigger cravings and leave us tired and hungry.

Outsmart It: Switch sugary coffee or soda for a healthy alternative that will still satisfy you. Try plain coffee with a touch of dairy-free oat milk, sun tea, herbal (like hibiscus tea), or green tea. You could also make infused water with cucumber slices, lemon, lime, or mint sprigs. 

If creamy drinks are your thing, use unsweetened almond or oat milk and make your own matcha latte or turmeric golden milk. These small changes reduce calorie intake and keep you feeling more satiated and balanced. 

Supporting Science: A study on sugary drink consumption found that even just one sugary drink a day can lead to weight gain and an increased risk of obesity. Replacing sugary beverages with healthier options like water or unsweetened tea can help reduce calorie intake and support weight management.

Small Changes, Big Results

Our morning routine doesn’t have to change drastically. Make small, consistent changes that set you up for success. Start with these three common mistakes. Try the suggested strategies and see just how much of a difference it makes in your life. 

I’ve witnessed and felt the power of these simple and very doable shifts. Start small, be consistent, and acknowledge wins along the way. Your body (and mind) will thank you.