A fitness coach’s list of five recommended habits to do immediately after waking—including drinking 16 ounces of water—has sparked widespread discussion online over its potential to speed up belly fat loss. But does scientific evidence truly back up these early morning rituals? For Thai readers increasingly interested in practical weight loss strategies, understanding the real impact of these habits is vital for separating fact from fad.
The health and wellness article, which recently gained traction for its focus on quick belly fat loss, outlines a morning routine advocated by a fitness expert. The coach’s steps include: drinking 16 ounces (roughly 475 millilitres) of water, eating a high-protein breakfast, engaging in movement or stretching, exposing oneself to sunlight, and adopting mindful breathing practices soon after waking. At a time when rates of overweight and obesity are rising in Thailand—with the proportion of Thais overweight increasing to 37.5% in 2022, according to the National Statistical Office—such advice is both timely and relevant to many local readers (source).
So, what makes these habits popular? The rationale is that these actions jumpstart metabolism, support fat loss—particularly around the belly—and encourage healthier choices throughout the day. “Drinking water first thing in the morning can boost satiety and help regulate appetite later on,” claims the fitness coach. The recommendation to move or stretch and get sunlight exposure is often linked to improved mood, increased energy, and better regulation of circadian rhythms, which can indirectly support weight management.
A closer look at research corroborates parts of this advice. A 2023 review in Nutrients found that increasing water intake before meals can moderately reduce calorie consumption, leading to small but meaningful weight loss over time (source). Another randomized control trial published in Obesity (2010) observed that participants who drank 500 ml of water before breakfast ate about 75 fewer calories and lost 44% more weight than those who did not over a 12-week period (source). “Hydration is often overlooked, but starting your day with water can aid digestion and appetite control,” said a Thai public health nutritionist from a leading Bangkok hospital. For Thai people, where dehydration is common due to climate and beverage choices, this tip is particularly relevant.
The advice to prioritize protein at breakfast also has scientific merit. Protein-rich breakfasts—such as eggs, tofu, or Greek yogurt—have been shown to promote greater feelings of fullness and reduce overall calorie intake throughout the day (source). A major cross-sectional study from Thailand’s Ministry of Public Health found that high-protein Thai-style breakfasts can lead to improved weight management and better blood sugar levels in adults, especially those at risk for diabetes (source).
As for morning exercise, even light movement like stretching or a short walk after waking can enhance metabolism. The American Heart Association recommends moderate physical activity in the morning to not only support weight control, but also improve cardiovascular health and mental well-being (source). In Thai culture, the tradition of morning exercise—from group aerobics in parks to individual routines at home—is deeply ingrained, making this suggestion especially compatible with local lifestyles.
Exposing oneself to sunlight as one of the first activities of the day was also proposed by the coach. Scientific studies reveal that natural light in the morning helps synchronize circadian rhythms, promoting healthier sleep and even influencing appetite-regulating hormones like leptin and ghrelin (source). This may explain, in part, why outdoor activity in the early hours is a longstanding practice in many Thai communities, from city dwellers to rural families.
Mindful breathing or meditation after waking can reduce stress and lower levels of cortisol—the hormone associated with abdominal fat accumulation. Numerous studies, including a 2021 review in Frontiers in Psychology, show that mindfulness and relaxation techniques can support weight loss by lessening emotional eating and improving self-regulation (source). Many Thais are already familiar with mindfulness through Buddhist tradition, making daily morning breathing exercises both culturally and scientifically relevant.
Yet, while all five recommended habits have plausible scientific support and resonate with Thailand’s cultural context, experts caution that there is no single “magic” trick for belly fat reduction. “Spot reduction is a myth; targeting fat loss from one area, such as the abdomen, is largely determined by genetics and overall energy balance,” explained a leading metabolic health researcher at a prestigious Thai university. Instead, routine adoption of healthy eating, regular exercise, stress management, and sufficient sleep are the keys to sustained fat loss and better metabolic health (source).
This aligns with the experience of many Thais. Local diets high in white rice and sugary beverages, combined with sedentary office work, have contributed to a steady rise in central obesity—an important risk factor for heart disease, diabetes, and stroke. Public health campaigns, such as “Less Sweet, More Health,” encourage smarter food choices and daily activity. By integrating these five simple morning habits into a broader lifestyle plan—rather than isolating them as quick fixes—Thais can more reliably achieve and maintain a healthy waistline (source).
Historically, the wisdom of early rising and engaging in healthy routines after waking is woven into Thai culture. Buddhist monks are seen walking for alms before sunrise, and many schools and workplaces in Thailand begin the day with stretching or mindfulness sessions. Such traditions support the merits of the coach’s advice and underscore the value of making health-conscious choices from the moment one wakes.
Looking to the future, if more Thais adopt healthy morning habits supported by evidence—not just headlines or viral trends—public health experts predict that rates of obesity and its related diseases could decline nationwide. However, policymakers and healthcare providers must also address structural barriers, such as lack of access to healthy foods and safe exercise spaces, especially in lower-income communities. Collaborative efforts between government, community leaders, and the private sector will play a crucial role in making healthy morning routines accessible to every Thai.
For readers hoping to lose belly fat or simply start their day with more energy and focus, the key takeaway is simple: small, consistent actions matter. Begin each morning with a glass of water, eat a balanced breakfast with protein, move your body, absorb some sunlight, and practice mindfulness. Combine these steps with healthy choices throughout the day for sustained benefits—not just for your waistline, but for your overall well-being.
For more information, consider seeking guidance from qualified Thai nutritionists and fitness trainers. Remember, individual needs vary and any major diet or exercise changes should be discussed with a healthcare provider—especially for those with chronic health conditions or on medication.
Sources:
- Hindustan Times: Fitness coach shares 5 things to do immediately after waking up
- Bangkok Post: Overweight Among Thai Adults Rises
- Nutrients: Water Consumption and Weight Loss
- Obesity: Water Consumption Reduces Energy Intake
- National Library of Medicine: High-Protein Breakfast Effects
- Thailand Ministry of Public Health: Healthy Thai Diets
- American Heart Association: Physical Activity Guidelines
- Frontiers in Psychology: Mindfulness and Weight Loss
- Thai Health Promotion Foundation: Healthy Habits Campaign
- CDC: Losing Weight