They get moving
Even if it’s just a quick stroll as part of your work commute, aim to squeeze in some physical activity before breakfast. In a Journal of Physiology study, researchers stuffed participants with hefty breakfasts, but some volunteers ate the meal before working out while others ate it after working out. Those who exercised after breakfast gained weight from the lousy diet (as did a control group that didn’t exercise), but those who exercised in a fasted state did not gain weight. Researchers say exercising before eating encourages the body to burn more fat for energy rather than relying on carbohydrates from food. Squeezing in a workout in the early hours also means it’s less likely you’ll be pulled away by distracting texts and emails. Now that you know about their morning routines, learn what skinny people do after work.
They open the shades
A flood of sunshine isn’t just an instant morning pick-me-up: A Northwestern University study found that people exposed to moderately bright light in the morning have significantly lower BMIs than people who get the majority of their light exposure later in the day. Independent of physical activity, sleep timing, caloric intake, age, or season, morning light exposure accounted for about 20 percent of an individual’s BMI. Lack of sunlight can de-synchronize your internal body clock, altering metabolism and leading to weight gain. Just 20 to 30 minutes of morning light is enough to affect BMI. Learn the signs you’re not getting enough sunlight.