Beginning the day with thoughtfully chosen foods can make the process of weight loss easier, health experts say.

According to nutrition specialists, consuming certain foods on an empty stomach in the morning can help boost metabolism, control appetite, increase energy levels, and slow down the accumulation of body fat. This is why people aiming to lose weight are advised to pay special attention to their morning routine.

Fitness experts have identified five foods and drinks that may support weight loss when consumed on an empty stomach.

In a post shared on Instagram, a leading diet expert Neha Parihar explained that weight gain toward the end of the year is rarely caused by overeating on a single day. Instead, it is usually the result of daily unhealthy habits, poor morning routines, unnecessary cravings, low energy levels, and the gradual buildup of body fat.

She said that those looking to reduce belly fat and improve overall fitness can start their day with soaked almonds or walnuts. These nuts are rich in protein, fiber, and healthy fats, which help improve metabolism, provide sustained energy, and reduce unnecessary hunger.

Parihar also recommends drinking sugar-free Indian gooseberry (amla) juice on an empty stomach. According to her, amla juice improves digestion, boosts metabolism, and helps control appetite, making weight management easier.

Brazil nuts are another option she suggests adding to the morning diet. Rich in selenium, protein, fiber, and healthy fats, they help keep the body energized for longer, support thyroid function, and assist in maintaining hormonal balance. They can be consumed with water or alongside soaked almonds.

Drinking warm water mixed with turmeric and black pepper on an empty stomach is also considered a popular healthy habit. Experts say this drink can support metabolism and, when combined with a healthy lifestyle, may help with weight loss.

Chia seed water is another simple method often linked to weight control. While it does not directly burn fat, it helps reduce hunger and improves digestion, which can make it easier to consume fewer calories overall.

Neha Parihar emphasizes that when these habits are followed consistently alongside a balanced diet, simple at-home exercise, and daily self-discipline, noticeable results can be achieved within 30 to 90 days.