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Morning Ritual For Weight Loss And Energy (3-Steps)


By: Dr. Anthony Balduzzi, NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project,

best morning ritual for weight loss and energy

I love rituals because they make all the healthy behaviors we're trying to install into our life AUTOMATIC.

Especially a MORNING ritual for weight loss and energy that completely kickstart my day.

Now, when it comes to a morning ritual for weight loss, there are 3 key elements that we absolutely must include:

Priority #1 – Proper Rehydration

It’s amazing how easy it is to mess this first step up…

Overnight, your body has been sleeping for 6-9 hours in a VERY dehydrated state.

That’s why our FIRST priority in the morning is ALWAYS to re-hydrate with 32oz of pure water.

morning ritual for weight loss and energy - waterHydration is NECESSARY for:

  • optimal fat burning
  • clear thinking & brain function
  • high energy & stamina

…so we need to make sure we nail this first step.

morning ritual for weight loss and energy - water mason jarHere’s the Ritual: Fill a 32oz water bottle/mason jar, and place it by your bedside at night.

It will be waiting for you first thing in the morning, so you don't even need to “think” about it.

Drink the entire 32oz first thing in the morning.You can add freshly squeezed lemon for a bit more “zest,” and lemon may also have some added benefits as a morning ritual for weight loss.

Priority #2 – Get the LYMPH flowing

So you probably know that your body has blood vessels called ARTERIES and VEINS.

Arteries carry the fresh, oxygenated blood FROM your heart to your muscles, organs, and tissues.

Veins carry the “used-up” blood from your tissues BACK to your heart and lungs to get re-oxygenated.


Did you know you have a THIRD kind of vessel that completely dictates why you feel stiff & sluggish in the morning?

morning ritual for weight loss and energy - lymphThese vessels are called LYMPHATIC VESSELS.

Here's a little video on lymph vessels if you like nerding out on the “sciency” stuff:

Now, without getting too complicated, here’s the basic idea:

Your body’s Lymphatic Vessels have 2 Key Functions…

Function #1: lymphatics regulate the fluid between your veins and tissues.

Ever had a swollen ankle? Or a bruised muscle?

During swelling, your lymph vessels were NOT properly regulating the amount of fluid that was leaking INTO your tissues.

See, lymph vessels normally “vacuum” up excess fluid.

But sometimes things go a bit haywire (like when we get injured), and we get swelling as a result.

And since we’re not MOVING at night, the fluid in our lymphatic system gets STAGNANT. Lymph is not properly flowing. And, as a result, we end up feeling STIFF in the morning!

(I'll show you how to fix that in just a second…)

Now, here’s our equally important Function #2…

morning ritual for weight loss and energy - ecoli
Potentially nasty bugs like ecoli can “grow out of control” when lymph is not flowing properly.

Function #2: your lymphatic vessels carry many of your immune cells throughout your body to fight infections, cancer, and viruses…

So, when LYMPH FLOW is stagnant (again: after sleeping and not moving for a long time)…

…your body feels STIFF and STAGNANT, AND your immune system is depressed.

Again: not good!

Key Idea: in terms of a morning ritual for weight loss, we need to get your lymph flowing immediately when you get up because your body has been STAGNANT throughout sleep…

The beautiful part? 5-minutes is all you need.

Just a bit of motion (and BOUNCING around in particular) is all we need to get those lymph vessels pumping like they should in the morning.

It turns out that lymph vessels respond very well to BOUNCING up and down (this is one of the reasons why trampolines and “rebounders” are GREAT exercise tools for health).

Here's a short video I like of a morning lymph moving routine:

YES! When you try this routine for the first time, you will probably feel like a total goofball “bouncing around”…

I know I did! But seriously give it a shot.


This type or morning movement (in conjunction with hydration and deep breathing) will give you a TON MORE energy in the morning.

And doing 5-minutes of morning movement is ESPECIALLY important if you are doing any form of morning exercise (be that our 24-minute fat burning workout or one of these great Weight Loss Workouts For Men, it's your call!).

We want your lymph flowing first before exercise!

Make sense? Good!

OK, now to our final strategy on a morning ritual for weight loss and energy…

Priority #3 – Your Kickstart With A “Perfect Breakfast”

Breakfast is FUEL to kickstart your metabolism and day.

It's “breaking” the “fast” your body has been in overnight.

Now, we don't want you THINKING about what to eat. We want you to have a fast, convenient, and ritualized breakfast that will boost your metabolism and energy.

Again, we have about 9 specific recipes in our FF30X program (including our famous “make at home” Fit Father Fat Burning Shake Recipes).

optimal breakfastFor some more general guidelines on WHOLE FOOD breakfasts you can enjoy, check out this article here:

Best Breakfast For Energy and Weight Loss

Remember: GOOD nutrition is all about CONSISTENCY. The more simple you make things, the more successful you will be.

For more in depth nutrition training, either jump into our comprehensive FF30X 30-Day Program or sign up for our free mailing list and receive our FREE 1-Day Weight Loss Meal Plan.

FREE 1DMP In-Line-Ad-new
I hope this quick article gave you some clarity and ideas on a morning ritual for weight loss and energy.

As we’re starting this new blog series, do you have a SPECIFIC topic you’d like to learn more about?

Comment below and tell me what you want training on because I’ll tailor these articles to your interests!

Your new friend & weight loss coach,


Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Dr. Anthony holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania, a Doctorate in Naturopathic Medicine, and is also a national champion bodybuilder.

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Anthony founded The Fit Father Project & Fit Mother Project to help busy Moms and Dads get and stay permanently healthy for their families.

Brotherhood Nickname: Mr. Results
Bragging Rights: Has helped over 10,000 families lose over 100,000 lbs of fat and rebuild lean muscle

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 25,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 22,000 guys in over 98 countries are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

Small note about research cited in this article:

*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information. Thanks for reading!


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