8 Unique Things Slim Women Over 55 Do Every Morning

Ever notice how some older women seem to maintain their weight easily, yet they’re not preoccupied with food or exercise? Without trendy health hacks, their morning routines are simply small, regular, almost unconscious habits they’ve adopted over the years that have kept them at a healthy weight as they’ve aged.

In this article, we’ll explore eight unique everyday morning habits some women over 55 do to maintain a healthy weight over the years. You may be surprised by how simple they are and how easily you can add one, two, or all of them to your morning routine starting today.

1. They start their day with a healthy breakfast

Starting the day with a satisfying, balanced meal helps stave off hunger and keeps your energy up until lunch. Women who eat breakfast tend to manage their weight better and don’t feel overly hungry during the day. A healthy breakfast combines protein, fruits, vegetables, and whole grains. Simple combinations make for a delicious breakfast.

• Protein: Greek yogurt, cottage cheese, or eggs. Mix with a fruit or veggies for a combination that tastes great.
• Fruits and veggies: Berries, apples, avocados, or spinach added to smoothies are filling and nutritious.
• Whole grains: whole wheat cereal, oatmeal, or a whole-grain bagel topped with a protein such as smoked salmon or cream cheese boosts the flavor and nutrition.

Breakfast, as it turns out, is an important daily meal. In the morning, your insulin sensitivity is higher, helping your body move glucose from your bloodstream into your cells for energy. But as the day goes on, your metabolism slows, and your body doesn’t use glucose as easily.

So, women who eat a healthy breakfast in the morning and smaller lunches and dinners work with their body’s biological needs. The key is to choose breakfast foods that satisfy you and keep you full until lunch or dinner.

2. They don’t look to food for comfort

Naturally slim women view food as a way to satisfy hunger, not meet an emotional need. Sometimes food can be comforting, like eating a delicious dinner made from your grandmother’s favorite recipes, but emotional eating is common for many women. Perhaps you were taught as a child to view food as a reward or a way to stave off sadness.

Women who manage their weight check in with themselves before reaching for another slice of pizza. They ask themselves questions first. Am I still hungry? Or do I want to eat this because it’s been a long, hard day at work? Am I rewarding myself for finishing the assignment on time?

Instead of looking to food for comfort, these women have found other ways to meet their emotional needs — talking to a close friend, expressive painting, going for a walk, listening to music, or taking a deep breath and allowing the feeling to fade.

Food isn’t the enemy, and some women have learned to recognize hunger from needing to eat for no reason, out of guilt, or because they’re feeling sad. This habit has kept them slim.

3. They get into the morning sunlight

Getting outside in the sunlight is a super way to start the day. Sunlight boosts your vitamin D, supports your body’s internal clock, and aids sleep.

In a Northwestern study, people who got most of their bright light earlier in the day had significantly lower BMIs than those who got it later, and the researchers suggest about 20 to 30 minutes of bright light between 8 a.m. and noon.

Who would have thought that sunlight could do so many important things for your body? Women who have naturally maintained their weight get outdoors into the sunlight as part of their regular morning routine. Whether it’s walking the dog or simply sitting on the patio with their first cup of coffee, they prioritize catching some early morning rays at the start of the day.

4. They start their day moving

Some women see early-morning movement as simply part of everyday life. They don’t need a formal workout to stay active. Women who maintain their weight take an early-morning walk to the grocery store, take the steps at the doctor’s office, or ride their bike to a friend’s house.

They stay active in the early morning and throughout the day for enjoyment, not only because they know exercise is good for them. Besides maintaining your weight, staying active as you age has other great physical and mental benefits. Staying active as you age helps support things such as

• Mobility and strength — Staying physically active improves muscle function and bone density, which can decrease as you age. Good mobility and strength make you less likely to fall or get easily injured.
• Heart health — Movement builds your cardiovascular health and lowers your risk of cardiovascular disease.
• Brain health — Physical activity improves your cognitive function and reduces depression and anxiety.
• Improves your flexibility and balance — Staying active improves your balance, posture, and flexibility. As you age, this builds your independence and reduces the risk of falling or getting easily injured.

As you age, staying physically active can be challenging. But even a bit of physical activity can help you feel better and maintain your weight more easily. Try simple daily movements such as

• Park your car further away from the store entrance.
• Take a walk around the block twice a day.
• Mow your lawn, pull weeds, or rake leaves.

5. They drink water in the morning

Drinking water in the morning helps replace fluids lost overnight. Dehydration increases sodium levels in your blood. Sodium is a necessary mineral for your body, but too much sodium can cause extra fluid in your body.

Adult women should try to drink six to eight glasses of fluids a day. These can include high-water foods such as fruits, vegetables, and soups. Water plays a major role in your body, so be sure to drink glasses of water throughout the day. Being hydrated helps:

• Flush out bacteria in the bladder.
• Support digestion
• Carry oxygen and nutrients to your body’s cells
• Reduce your body temperature
• Protect tissue and organs
• Cushion and lubricate your joints
• Maintain your urinary functions

Women who seem to stay slim as they age make hydrating a morning habit and keep it a priority all day. They track how much water they drink as part of their daily routine. It’s one of their unique morning habits.

6. They take time in the morning to gather their thoughts for the day

Before their day’s busyness takes off, some women make it a priority to set aside time in the morning to reflect and quiet their hearts and minds. Whether it’s meditation, prayer, or journaling, these women view this quiet time as essential for their mental and spiritual health. This practice helps them let go of stress and negative feelings.

Taking time to reflect helps keep things in perspective, and sometimes you find solutions to problems because you’re quiet and relaxed. This morning habit is one many older women incorporate into their lives. Some activities that could help you gather your morning thoughts are

• Visualize your day — Walk through your day’s schedule. This gets your brain flowing and helps you brainstorm problems.
• Make a list — Write down your priorities for the day. Once it’s written down, your brain feels less cluttered. Check off items as you get them done for a sense of accomplishment.
• Breathing exercises — Inhale to the count of 4, then exhale to the count of 4.

Life’s busyness and other responsibilities can weigh heavily, especially in the morning, so consider adding this practice that many women have found helpful early in the day.

7. They keep their home’s morning temperatures cooler

Naturally slim women might not keep their homes as warm as many would think. They keep their homes cooler than normal for several reasons. There is a biological reason for keeping a home cooler. Cooler temps make your body work harder to regulate your core body temperature and rev up your metabolism.

Obviously, turning down the thermostat isn’t a good substitute for eating healthy or staying physically active. Still, every little thing can help when it comes to maintaining your weight as you age.

There may be another benefit too. Keeping your bedroom cooler can improve your sleep. Also, when you’re regularly exposed to cooler indoor temperatures, you tolerate colder outdoor temperatures better, so cold environments don’t feel so uncomfortable. You don’t need to drop your home temperature to an extreme low, but even a few degrees can make a difference.

8. They put healthy foods within reach in the morning

Slim women make it a morning habit to keep their healthy food choices within reach. This helps them make good food choices all day. It’s no surprise that when you’re hungry, you tend to grab the food that’s nearby. Most women know this because their lives are busy, and they understand what it’s like to grab what’s nearby.

Instead of setting out a bowl of candy, cookies, or chips, place a bowl of nuts, fruit, and other nutritious foods where you can see them. Even a simple change like this makes all the difference when you’re trying to eat healthy. Easy ways to make better food choices visible are

• Keep healthy choices in the fridge: Baby carrots, celery, yogurt, or cottage cheese.
• Fruit on the counter: Oranges, washed apples, kiwis, or even berries set out in the morning for easy snacking.
• Pantry items: Put the sweet stuff up higher so you can’t see it, rather than on a lower shelf or the kitchen counter.
• Water dispenser: Keep a water dispenser on the counter. Add ice to keep the water chilled all day.

What you see in the kitchen influences your food choices. Changing a few morning kitchen habits helps you make healthier food choices automatically because they’re within reach.

It may seem like women who maintain their slim waistline aren’t doing much to stay that way. But over the years, they’ve developed unique habits that have helped them maintain their weight.

They aren’t overly aware of food, like to move a lot, drink water, and get outside in the morning sun. They may keep their home cooler than most and take time to reflect or pray in the morning.

These simple habits are easy to add to anyone’s morning routine. Pick one or two or all of them and put them to the test. See if you want to add them to your morning habits from now on.