Getting up early in the morning can help keep body slimmer, plus to promote overall health, both physical and mental, improve mood.
This approach arises from an investigation carried out in the University of Roehampton, UK, where 1.086 adults were evaluated, based on physical condition, eating, sleep habits, level of happiness and anxiety.
The results of the study were defined through the conformation of two groups, categorizing them into "morning people" Y "night people"Thus, the first group, or morning group, was the one that on average got up around..." 6:57 am, while night owls were those who got up after 8:54 amto start their day.
On weekends both groups could enjoy one more hour of sleepSo the morning people slept until 7:47 am and the night people could get up at 10:09 am.
As a result of the evaluation, people who got up earlier tended to be healthier y happier, but also his Body mass index was lower, according to the Daily Mail.
While night owls watched television for much longer and, upon getting up around the time to start their activities, they tended to skip breakfastwhich translated into something negative for their Diets, since during the day they tended to consume fast foods or snacks, not only during the day but also during their long nighttime hours, when this habit is more unhealthy for the body weight.
Waking up early, metabolism, and weight control
When you get up early and organize your morning, you're making better use of your time. metabolismMetabolism is the set of chemical and physical processes that allow the organism to... transform food into energyActivating it from the early hours of the day helps to burn calories more efficientlyYou will feel more energetic and maintain a healthy weight in the long term.
When you wake up, your body is coming out of a period of overnight fasting. If you extend this fast reasonably and combine it with a early and balanced breakfastThey help to better regulate appetite, glucose levels, and fat burning. Several studies indicate that eat earlier And leaving about 12 hours between dinner and breakfast is associated with a lower body mass index and improved metabolic health.
This approach is related to the so-called intermittent fasting In its time-restricted version: concentrate food intake within an 8-hour window and fast for the rest of the day. Limiting meal times, especially if most meals are eaten during daylight hours, helps stabilize [the body]. biological rhythms of the body and facilitates weight loss without worsening mood or sleep quality.
Circadian rhythms, natural light, and meal times
Waking up early increases exposure to natural morning lighta key factor in synchronizing the internal clock or circadian rhythms. These rhythms regulate functions as important as body temperature, the production of hormones (melatonin, cortisol), the appetite and the alert level.
Receiving 20 to 30 minutes of natural light during the early hours of the day has been associated with a Lower BMIRegardless of the number of calories consumed, this exposure helps your body recognize that it's daytime, increases energy expenditure, better regulates hunger hormones, and improves [the] quality of nighttime sleep.
Furthermore, it has been observed that eating lunch and dinner earlier It improves the maintenance of weight loss and can even lessen the impact of genetic risk of obesityEach hour of delay in the average meal time is associated with an increase in BMI and a greater likelihood of regaining lost weight. Therefore, it's not just what you eat that matters, but also when you eat it.
Good morning habits to boost fat burning
Take advantage of getting up early to establish a series of healthy morning habits It can make a difference in weight control.
Drink water on an empty stomach It helps rehydrate the body after the night, stimulates the digestive system, and helps to distinguish thirst from hunger, which encourages eating less at breakfast and throughout the morning. Maintaining a good hydration Throughout the day it is associated with better fat burning, a lower risk of obesity, and reduced fluid retention.
Moving around soon after getting up is also highly recommended. A few minutes of gentle exercise (walking, stretching, yoga, joint mobility) activate the nervous system, take the body out of “energy-saving mode” and increase caloric expenditure of the rest of the day. In people who are used to it, training in the morning and even on an empty stomach can enhance the use of fat as fuelprovided there are no medical contraindications.
La mental activation That helps too. Avoiding "zombie mode" with your phone in bed and dedicating a few minutes to reading, meditating, or planning your day helps improve sleep. full attentionPeople with a greater capacity to live in the present seem to have more control over their intake and a lower tendency to eat impulsively or due to anxiety.
Finally, a balanced breakfast A diet that combines lean protein, complex carbohydrates, healthy fats, and fiber (for example, eggs or Greek yogurt with oats and fruit, nuts, or seeds) helps maintain stable blood sugar levels, reduces mid-morning cravings, and promotes a healthy lifestyle. Active metabolism for the whole day.
When the habit of up earlyGood quality sleep, meal times aligned with daylight, adequate hydration, morning physical activity, and a well-planned breakfast create a much more favorable metabolic environment for controlling body weight, preventing overweight, and enjoying more stable physical and emotional health.
