In The Power of Habit: Why We Do What We Do in Life and Business, Charles Duhigg recommends:
Want to exercise more? Choose a cue, such as going to the gym as soon as you wake up, and a reward, such as a smoothie after each workout. Then think about that smoothie, or about the endorphin rush you’ll feel. Allow yourself to anticipate the reward. Eventually, that craving will make it easier to push through the gym doors every day.
Smoothies contain sweeteners like sugar and bananas and often contain dairy. The “endorphin rush” is caused by eating sugar. Most smoothies are unhealthy and will destroy the benefits you obtain from exercising; health depends more upon what you eat than exercise. However, you can make tasty sugarless drinks without milk and endorphin rushes using a high speed blender such as a Vitamix or NutriBullet. Further, Charles Duhigg recommends:
Want to craft a new eating habit? When researchers affiliated with the National Weight Control Registry—a project involving more than six thousand people who have lost more than thirty pounds—looked at the habits of successful dieters, they found that 78 percent of them ate breakfast every morning, a meal cued by a time of day.
Breakfast is a meal to break a fast. The reason you’re not hungry in the morning is that you don’t need food unless the “food” you ate yesterday lacked nutrition. If you want to lose weight, refrain from eating when you’re not hungry because your body won’t forget to tell you that it needs food. Eating breakfast only enriches farmers and food processors who sell unhealthy “food” such as wheat, corn, and cow’s milk.