You went to bed too late
Skimp on sleep and you mess with your hunger hormones—such as ghrelin: When it surges, you feel hungry. And the hunger hormone leptin (which helps you feel full) sinks. Sleep loss also appears to boost blood levels of a chemical that makes eating more pleasurable—similar, believe it or not, to the effects of marijuana, according to a small study from the University of Chicago published in the journal Sleep in 2016. Of the 14 male and female participants in their 20s, those who slept only about four hours at night (instead of a healthier 7.5 hours) couldn’t resist what the researchers called “highly palatable, rewarding snacks”—foods fit for the munchies, like cookies, candy, and chips—even though they’d had a big meal two hours before. Your goal, starting tonight: seven to nine hours of shut-eye. Check out these other tricks that can help you lose weight while you sleep.
You opt for the short stack instead of the omelet
And almost every time, not long enough after your last syrup-slathered bite, your stomach is grumbling and you’re left wondering 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 felt less hungry and more full throughout the morning, and even ate fewer calories at lunch, compared to women who had a low-protein plate of pancakes and syrup in the morning, or skipped 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 controlling food motivation and reward-driven eating behavior in late-adolescent girls, compared to breakfast-skippers. “Protein can fight off cravings and increase satiety at 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.