The whole day’s work depends on a good start in the morning. It also applies to your weight loss. Here are five changes to your morning routine that will help you lose weight.

1. Wake up earlier and exercise. Wake up 40 minutes earlier than usual and do a 30-minute workout in the morning, before breakfast, instead of in the afternoon or evening. It’s easy to put off exercise after a weary working day. Of course, this means that you’ll have to go to bed earlier, but the extra energy that you’ll gain will make your efforts worth it. If the thought of waking up 40 minutes early makes you want to hide under the covers, sleep in your workout clothes to give you the extra motivation.

2. Never skip your breakfast. People who are “on a diet” often eat nothing at breakfast. This may result in a sluggish metabolism. When you put your body in starvation mode in the morning, it will want to hold on to every calorie that you consume during the day. Instead, it recommends eating a breakfast after your morning workout that contains 30 grams of protein for extra energy.

3. Spoil yourself early. Stop eating dessert after dinner. Eat it after breakfast instead. Or if you really feel like having an indulgent meal, such as pizza, have it for breakfast. A study has found that participants who ate their favorite treats and high-carb foods in the morning instead of the evening lost an average 40 pounds more than other dieters. Eating a breakfast that has your favorite sugary or carbohydrate-rich foods may help your body suppress the production of gherlin, the hormone that stimulates your appetite. Just keep the calorie count for the meal to under 600.

4. Drink green tea instead of coffee. If you need a morning caffeine fix, go for a cup of green tea instead of your favorite dark roast. People who drink at least two cups of tea a day tend to have smaller waists and less body fat. The caffeine and antioxidants in a fresh pot of the super brew increase your metabolism and the rate in which your body breaks down fat.

5. Take a cold shower. Taking a cold shower in the morning gets your heart pumping and jumpstarts your metabolism. Experiencing cold temperatures causes your body to lose brown fat, the fat in your body that keeps you warm. When you shiver, your body uses energy to keep you warm. It recommends starting the first couple minutes of your shower at your favorite temperature, then progressively making the water cooler.