Getting in some physical activity first thing in the morning can help boost weight loss.
One study in 50 overweight women measured the effects of aerobic exercise at different times of the day.
While there was not much difference noted in specific food cravings between those who exercised in the morning versus the afternoon, working out in the morning was associated with a higher level of satiety (16).
Exercising in the morning may also help keep blood sugar levels steady throughout the day. Low blood sugar can result in many negative symptoms, including excessive hunger.
One study in 35 people with type 1 diabetes showed that working out in the morning was associated with improved blood sugar control (17).
However, these studies focused on very specific populations and show an association, rather than causation. More research on the effects of morning exercise in the general population is needed.
SUMMARYSome studies have found that exercising in the morning may be associated with increased satiety and improved blood sugar control.
Making the effort to plan and pack your lunch ahead of time can be a simple way to make better food choices and increase weight loss.
A large study including 40,554 people found that meal planning was associated with better diet quality, more diet variety and a lower risk of obesity (18).
Another study found that eating home-cooked meals more frequently was associated with improved diet quality and a decreased risk of excess body fat.
In fact, those who ate home-cooked meals at least five times per week were 28% less likely to be overweight than those who only ate home-cooked meals three times or less per week (19).
Try setting aside a few hours one night a week to plan and prepare your meals so that in the morning you can just grab your lunch and go.
SUMMARYStudies show that meal planning and eating home-cooked meals are associated with improved diet quality and a lower risk of obesity.
Going to bed a bit earlier or setting your alarm clock later to squeeze in some extra sleep may help increase weight loss.
Several studies have found that sleep deprivation may be associated with an increased appetite (20, 21).
One small study found that sleep restriction increased hunger and cravings, especially for high-carb, high-calorie foods (22).
Lack of sleep has also been linked to an increase in calorie intake.
In one study, 12 participants consumed an average of 559 more calories after getting just four hours of sleep, compared to when they got a full eight hours (23).
Establishing a healthy sleep schedule is a critical component of weight loss, along with eating well and exercising. To maximize your results, aim for at least eight hours of sleep per night.
SUMMARYStudies show that sleep deprivation may increase appetite and cravings, as well as calorie intake.
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