Everybody knows that when you’re trying to adopt a healthier lifestyle or lose a bit of weight, eating the right kind of food is vital.
Satiating, nutrient-dense foods at mealtimes are the key to making sure that you don’t snack too much throughout the day – which is a huge culprit for throwing you off your goals.
However, experts say that it’s just as important to consider when you’re eating, as well as what you’re eating.
Timing your breakfast just right could be the game-changing weight-loss hack you’ve been missing.
With new research revealing that the hour you dig into your first meal can influence everything from metabolism to hunger levels throughout the day, this simple adjustment might help you shed a dress size in just a few weeks.
Nutritionists from the Creo Clinic have delved into why this breakfast timing trend is gaining traction—and how you can use it to transform your waistline without drastically overhauling your diet.
When you eat in the morning, your body interprets it as a signal to wake up your metabolism.
“Your metabolic rate is naturally higher earlier in the day,” said a nutritionist at Creo Clinic. “By eating breakfast earlier, you’re helping your body burn calories more efficiently for the rest of the day.”
As well as this, late breakfasts—or skipping the meal altogether—often lead to uncontrolled hunger by the afternoon. This makes you more likely to overeat at lunch or dinner and turn to sugary snacks for energy.
Studies show that those who eat breakfast early tend to consume fewer calories overall throughout the day.
Eating breakfast earlier also helps your body regulate blood sugar more effectively. This is especially important if you’re trying to lose weight, as poor insulin sensitivity can lead to fat storage, particularly around the midsection.
How to lose weight by eating breakfast
Eat within an hour of waking
Aim to have your first meal within 60 minutes of getting out of bed. This kickstarts your metabolism and keeps your energy levels steady.
Be consistent
Timing consistency is crucial for your body’s internal clock. Whether it’s a weekday or weekend, try to eat breakfast at roughly the same time every day.
Don’t eat breakfast after 10am
Studies suggest that eating later in the morning—or skipping breakfast entirely—can disrupt your metabolism and increase your likelihood of overeating in the evening.
Prioritise protein and fibre
While timing is key, the contents of your breakfast still matter. Opt for high-protein, high-fibrefoods like eggs, Greek yogurt, oats, or wholegrain toast to keep you full and energised.
The experts have also suggested a rough guide to follow when it comes to breakfast, including what to eat and when to eat it.
They said: “Small, consistent changes like adjusting your breakfast timing are often more sustainable and effective in the long term.”
Not only will you likely see the number on the scale drop, but you’ll also benefit from improved energy, reduced cravings, and better focus throughout the day.
They suggest waking up between 6am and 7am, making sure to rehydrate first by drinking a glass of water.
Then, eat breakfast between 7am and 8am, ensuring it’s balanced – which is going to keep you fuller for longer. For example:
- Protein: Scrambled eggs or a protein shake
- Carbs: Whole-grain toast or a small bowl of oatmeal
- Healthy fats: A handful of nuts or sliced avocado
- Fiber: A side of fresh fruit like berries or a banana
