You went to bed too lateistock/gpointstudio
Skimp on sleep and you mess with your hunger hormones: ghrelin surges, leaving you feeling hungry, and 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, recent study from the University of Chicago. Participants 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 had a big meal two hours before. Your goal, starting tonight: seven to nine hours of shut-eye. These tricks can even help you lose weight while you sleep.
You opt for the short stack instead of the omelet.istock/nata_vkusidey
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 women who ate a high-protein sausage and egg breakfast 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: in another study using functional magnetic resonance imaging (fMRI), results showed eating a healthy breakfast, especially one high in protein, reduced brain signals controlling food motivation and reward-driven eating behavior, compared to breakfast-skippers. “Protein can fight off cravings and increase satiety at meals,” says Angela Ginn-Meadow, RD, LDN, CDE, spokesperson for the Academy of Nutrition and Dietetics. Get some high-protein breakfast ideas here.