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Ensuring a positive start to your day is crucial for maintaining high energy levels, a good mood, and overall well-being. However, it’s important to be aware that your morning routine could unknowingly be a factor in weight gain. Whether it’s forgoing breakfast, consuming sugary coffee, or hurriedly rushing out the door, several common practices can influence your metabolism, appetite, and mental clarity, making it easier to overeat and experience fatigue as the day progresses. The encouraging news is that by making some simple tweaks, you can effortlessly adapt your morning habits to promote healthy weight management.
We had a discussion with Trista Best, a registered dietitian at Balance One Supplements, to understand which morning behaviors may be hindering your metabolism and how you can alter them to align with your weight objectives. Continue reading to discover more, and afterward, explore Do These 5 Things Every Morning to Boost Metabolism Without Changing Your Diet.
Skipping Breakfast Slows Your Metabolism
We understand the allure of skipping breakfast, especially when watching caloric intake or pressed for time. However, skipping this meal can have unintended effects on your metabolism and hunger signals. Best explains, “Skipping breakfast can disrupt blood sugar regulation and lead to increased cravings later in the day, impacting metabolism and hunger. Without morning nourishment, your body might experience decreased energy levels and a slower metabolic rate, as eating kickstarts calorie burning.”
Research shows that when you skip breakfast, your body enters a state of fasting, which can lower your blood sugar and cause hunger hormones like ghrelin to rise. This often leads to overeating later in the day as your body tries to make up for the calories it missed. Best recommends, “Eating a protein-rich breakfast can help stabilize blood sugar, support metabolism, and prevent excessive hunger throughout the day.”
Sugary Breakfast Foods Cause Blood Sugar Spikes
Processed cereals, pastries, and sugar-laden coffee drinks can cause blood sugar spikes and crashes, leading to cravings and hunger pangs. Best explains, “A high intake of sugary foods and drinks may be a factor leading to poor sleep and weight gain. When you consume foods high in sugar, your body experiences a surge in blood sugar, followed by a rapid decline, which triggers hunger and low energy.”
Instead, eat whole foods high in protein, healthy fats, and fiber. Best suggests having eggs with vegetables, Greek yogurt with nuts, or a smoothie with protein and fiber for breakfast to help stabilize blood sugar and keep your energy levels steady. This also helps prevent overeating and the subsequent weight gain that can happen when blood sugar fluctuates throughout the day.
Drinking Coffee on an Empty Stomach Can Trigger Cravings
Many people start their mornings with a cup of coffee, but drinking coffee on an empty stomach may not be the best choice for weight management. If you’re a coffee lover, try having your morning brew with a protein-rich breakfast to help stabilize blood sugar and reduce cravings.
“Consuming coffee on an empty stomach can spike cortisol levels, which may lead to increased cravings, blood sugar imbalances, and potential fat storage over time,” Best says. “While caffeine may temporarily suppress appetite, it can also interfere with your body’s natural hunger signals and lead to overeating later in the day.”
Dehydration Can Boost Appetite and Slow Metabolism
According to a 2023 review, starting your day with a tall glass of water is a fantastic way to kickstart your metabolism into high gear. “Dehydration is often mistaken for hunger,” Best points out. “When you’re dehydrated, your body can mistake the signals for hunger, causing you to eat more than necessary.”
Stressful Mornings Lead to Belly Fat
Waking up stressed or rushing to get out the door can elevate your cortisol levels, which is linked to weight gain, especially around the belly area. “High stress levels in the morning, especially from rushing or poor sleep, can elevate cortisol, which is linked to increased belly fat and cravings for unhealthy foods,” Best explains.
Mindless Eating and Snacking Can Add Extra Calories
Many people find themselves snacking in the morning while distracted, such as when checking emails or scrolling through their phones. Mindless eating can lead to overeating and excess calorie consumption without even realizing it. To avoid this, try being more mindful about your meals and snacks in the morning. Sit down to eat, focus on your food, and enjoy the experience. The National Institutes of Health says eating slowly and paying attention to your hunger cues can help prevent overeating and keep your weight in check.
The Optimal Morning Routine for Weight Management
An ideal morning routine for keeping weight gain at bay should include the four pillars of excellent health: hydration, balanced nutrition, movement, and stress management. “Start by drinking a glass of water upon waking to support metabolism and prevent dehydration-related hunger,” Best says. “Follow this with a protein-rich breakfast, such as eggs with vegetables, Greek yogurt with nuts, or a smoothie with protein and fiber. If you drink coffee, make sure to have it after eating to avoid cortisol spikes that can lead to cravings.”
