6:30 to 7 a.m.: Wake up drink a glass of lemon water.
When you sleep, Koff says your body isn’t just abstaining from food but from water, too. “Because many vitamins are water-soluble, having a glass before you eat will help your body better absorb nutrients from food,” she explains. The acidity of the lemon helps rebalance your digestive tract by making it alkaline, allowing “good” bacteria in your intestines to thrive and facilitate optimal nutrient absorption.
7 a.m.: Go for a short walk.
This point in the morning is your ideal fat-burning window, says Koff. A light bout of cardio soon after you wake up and before you eat—a 20-minute walk with the dog, jumping jacks, or running up and down stairs in your home—taps into your body’s energy reserves. “I don’t mean a two-hour hike or an intense 45-minute spin class on an empty stomach,” she says. The idea is to fit in some easy activity and try to eat within an hour or so of waking up.