How these 4 morning habits helped fitness influencer shed 70 kg

Bariatric coach Kate Daniel shares simple yet powerful morning rituals that supported her 70-kg weight loss journey after surgery. (Image: bariatric_chic/instagram)

When it comes to weight loss, it is a combination of things that require modification, including diet, workout, and lifestyle habits. Bariatric coach Kate Daniel took to her Instagram handle to share her victory of shedding 70 kg in less than 2 years after her weight loss surgery, and to inspire people to make the shift for more consistent results.

She wrote: If you need change - you need to read this. Before weight loss surgery (WLS), my mornings were chaos. Wake up tired. Straight to coffee. Maybe eat… maybe not. Then spend the rest of the day playing catch-up - mentally and physically. But if you’re serious about lasting weight loss after bariatric surgery (whether with gastric sleeve surgery (VSG) or anything else), it’s your mornings that set the tone.”

Eat your breakfast: It is for a good reason that a nutritious, filling breakfast is highly recommended. Kate shared that skipping breakfast made her fall into the loop of “snacking, grazing, and overeating,” leading to blood sugar spikes and crashes. She now begins her day with a protein-packed meal that provides sustained energy throughout the day.

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Sneak in movement: You don’t need to think about intense workouts to shed extra kilos. She suggested sneaking in movement in the form of walking, stretching, or dancing. It does more good for the nervous system than you might imagine and helps build trust with the body.

Hydration is key: It is amazing how something as simple as drinking water can yield great results. As Kate mentioned, staying hydrated means “more energy, less cravings, and better digestion.” She also shared how it helps with chronic fatigue as well.

Stick to the goal: Kate emphasised staying committed to one goal rather than taking on too much pressure and trying to do it all. She suggested starting small and following  through with the plan to build momentum and achieve bigger gains. “Small shifts, stacked daily, are what create the kind of weight loss transformation that lasts,” she concluded.