you went to bed too late
Skimp on sleep and you’re messing with your hunger hormones, like ghrelin: When it rises, you’re hungry. And the hunger hormone leptin (which makes you feel full) drops. Loss of sleep also appears to increase blood levels of a chemical that makes eating more enjoyable — similar, believe it or not, to the effects of marijuana, according to a small University of Chicago study published in the journal sleep in 2016. Of the 14 male and female participants in their twenties, those who slept only about four hours at night (instead of a healthier 7.5 hours) couldn’t resist what the researchers called “highly tasty, rewarding snacks.” ‘—foods suitable for the munchies, such as cookies, candies, and chips—even though they’d had a big meal two hours earlier. Your goal, starting tonight: close your eyes from seven to nine. Check out these other tricks that can help you lose weight while you’re sleeping.
You choose the short stack instead of the omelette
And almost every time, not long enough after your last syrup-infused bite, your stomach rumbles and wonders how that’s even possible. Oh, but it is: Researchers at the University of Missouri found that women who ate a high-protein breakfast of sausage and eggs were less hungry and fuller all morning, and even ate fewer calories at lunch, compared with women who ate a low-protein plate of pancakes and syrup in the morning, or skip breakfast altogether.
And speaking of bypassing breakfast, try not to: Another study, published in the American Journal of Clinical Nutrition in 2013 showed that eating a healthy breakfast, especially one high in protein, reduced brain signals that reduced food motivation and reward-driven eating behavior in late-adolescent girls, compared to breakfast skippers. “Protein can increase cravings and satiety during meals,” says Angela Ginn-Meadow, RD, a Maryland-based registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. Check out these 15 high-protein breakfast ideas that will help you lose weight.