Why Am I Not Hungry in the Morning?

Breakfast is one of the most hyped meals of the day– and for good reason. It provides your body with much-needed nutrients and energy to start the day. It’s even been linked with weight loss and improved mental clarity. 

However, not everyone starts the day with a rumbling tummy ready for a hearty breakfast. In fact, some people say they have no appetite when they first wake up.

If this is something that happens to you regularly, there are several possible explanations.

Your Circadian Rhythms Are out of Whack

First, it’s important to understand that your body has its own natural circadian rhythms. These are the daily fluctuations in hormones and other bodily functions that tell you when to sleep, wake up, and eat.

For most people, these rhythms are set so they’re hungry in the morning and sleepy at night. However, if your circadian rhythms are out of whack, it could explain why you don’t feel hungry in the morning (5).

What causes circadian rhythm disruption? There are several different contributing factors, including:

• Working a night shift
• Having a baby (or caring for a young child)
• Traveling across time zones
• Suffering from jet lag

If any of these apply to you, it’s no wonder you’re not feeling hungry in the morning. However, there are some things you can do to help get your circadian rhythms back on track.

For one, you can try sticking to a regular sleep schedule as much as possible. This means going to bed and waking up at the same time each day, even on weekends. 

If you can’t avoid working a late-night shift or traveling, there are some strategies that can help minimize the impact this has on your circadian rhythms.

For example, if you’re working the night shift, try to get exposure to natural light during the day and avoid working long hours without a break. If you’re traveling, try to get exposure to natural light (either outdoors or through a window) as soon as possible when you arrive at your destination.

You Ate a Big Dinner (or Late-Night Snack)

If you ate a big dinner or late-night snack before bed, this could also explain why you’re not hungry in the morning. This is particularly true if you’ve eaten a high-protein and or high-fat meal. 

Protein-rich foods can slow down digestion and make you feel fuller for longer. Fat takes even longer to digest, so if you eat a lot of it before bed, you may not feel too hungry in the morning (7).

There’s also some evidence that these foods trigger hormones that promote fullness. Protein can alter levels of ghrelin, glucagon-like peptide-1, and cholecystokinin (CCK)– all of which are hormones that regulate appetite (7).

Similarly, fat can alter levels of peptide YY (PYY), another hormone that plays a role in appetite (7).

Timing your evening meal or snack accordingly can help prevent this from happening. Ideally, you should stop eating at least three hours before bedtime to give your body enough time to digest what you’ve eaten.

Read More: How To Stop Eating When Not Hungry: Dos And Don’ts

You’re Stressed or Worried

Stress and worry can also affect how hungry you feel. This is because stress can trigger the release of hormones such as cortisol, which can have all sorts of effects on your body, including suppressing appetite for some people (6).

If you’re dealing with a lot of stress or worry, it may be helpful to try some stress-relieving techniques, such as yoga, meditation, or deep breathing exercises. With any concerns, please consult a mental health professional. 

You’re Drinking Too Much Coffee when You Wake up

If you’re like many people, you may reach for a cup of coffee as soon as you wake up. However, if you drink this on an empty stomach, it may actually make you feel less hungry.

Caffeine has an appetite-suppressing effect as it increases levels of the hormone adrenaline. Adrenaline signals your body to release sugar into your bloodstream for quick energy. This can prevent you from feeling hungry, at least for a little while (4).

You’re Not Getting Enough Sleep

If you’re not getting enough sleep, this can also affect how hungry you feel in the morning. This is because sleep deprivation can lead to changes in hormones that control appetite, such as ghrelin and leptin (10).

Getting enough sleep is important for many reasons, including maintaining a healthy weight. Ideally, you should aim for 7 to 9 hours of quality sleep per night.

If you’re having trouble sleeping, you can try:

• Establishing a regular sleep schedule
• Creating a relaxing bedtime routine
• Limiting caffeine and alcohol consumption
• Avoiding working or using electronic devices in bed

You Have an Underlying Medical Condition

There are several medical conditions that can cause or contribute to a loss of appetite, including (8, 2). With any concerns, consult a medical professional. 

You’re Getting Older

Older adults experience a natural decline in appetite. This is due to many factors, such as (1):

• Changes in taste and smell
• Changes in hormones
• A decrease in activity level
• Medications
• Dental problems
• Chronic illness

Eating smaller, more frequent meals and choosing foods that are high in nutrients can help older adults get enough nutrition despite a decreased appetite.

If you’re struggling to eat enough, talk to your doctor or a registered dietitian as they can offer suggestions on how to increase your appetite and make sure you get the nutrients you need. 

You’re Pregnant

During pregnancy, it’s common for women to experience a loss of appetite during the first trimester. This is due to hormonal changes and morning sickness (9).

To resolve this, try eating small, frequent meals throughout the day and avoid foods that trigger your nausea. If you’re still struggling to eat enough, talk to your doctor or a registered dietitian for guidance.

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What Can You Do About it?

If you’re not hungry in the morning, there are some things you can do to increase your appetite:

• Eat smaller, more frequent meals throughout the day
• Choose nutrient-rich foods, such as fruits and vegetables, lean protein, whole grains, and healthy fats
• Drink plenty of fluids, especially water
• Avoid ultra-processed foods, sugary drinks, and caffeine
• Take regular exercise
• Try relaxation techniques such as yoga or meditation

In our What To Eat When You Don’t Feel Like Eating, we discussed healthy meal recipes you can try even when your appetite is low.

When Should You Worry About Loss of Appetite in the Morning?

Not feeling hungry in the morning is normal for some people, particularly if you don’t typically eat breakfast. However, if you’re not hungry in the morning regularly and it’s accompanied by other symptoms, this could be a sign of an underlying health condition.

Consult your doctor if you’re:

Rapidly Losing Weight 

Skipping breakfast shouldn’t cause you to unintentionally lose weight unless you’re also skipping other meals or making poor food choices. If you’re not hungry in the morning and you’re losing weight unintentionally, it’s important to talk to your doctor to rule out an underlying health condition.

Experiencing Other Symptoms 

If you’re not hungry in the morning and you’re also experiencing other symptoms, such as fatigue, nausea, or vomiting, this could be a sign of an underlying health condition. Consult your doctor to rule out any potential causes.

You Have a History of Eating Disorders 

If you’re concerned about your eating habits, talk to your doctor or mental health professional.

Read More: 300-Calorie Lunch Ideas: 10 Meal Options That Won’t Leave You Hungry

You’re Taking Certain Medications 

Certain medications can cause loss of appetite, including some antidepressants, blood pressure medications, and steroids (3). If you think your medication is causing you to lose your appetite, talk to your doctor. They may be able to adjust your dosage or switch you to a different medication.

You Get to Lunch Ravenously Hungry 

If you’re starving by lunchtime, this could be a sign that you’re not eating enough at breakfast. Ideally, you should be eating every 3 to 5 hours throughout the day. This will help keep your blood sugar levels stable and prevent overeating later in the day.

It can also help you make better food choices, which are essential for good health and weight management.

FAQs

• Is it normal to not be hungry in the morning?

It’s normal to not be hungry in the morning for some people, while others need to eat breakfast before they start their day. There’s no right or wrong answer when it comes to whether or not you should feel hungry in the morning.

There are various factors that can influence your appetite and make you feel more or less hungry in the morning, including:

• Sleep patterns: If you don’t get enough sleep at night, your body may produce more of the hormone ghrelin, which tends to increase hunger (11).
• Medication: Certain medications can affect your appetite and make you feel less hungry in the morning.
• Stress: High levels of stress can decrease your appetite and make you feel less hungry in the morning (12).
• Hormonal changes: Fluctuations in hormones, such as during menstruation or pregnancy, can affect your appetite and make you feel more or less hungry in the morning (13).
• Eating habits: If you regularly skip breakfast or eat a late dinner, your body may not be used to feeling hungry in the morning.
• Underlying health conditions: Certain medical conditions can affect your appetite and make you feel less hungry in the morning.
• Genetics: Some people are naturally less hungry in the morning due to genetic factors.
• Age: As we age, our metabolisms and hormone levels change, which can affect our appetite and make us feel less hungry in the morning.

• Should you eat in the morning if you’re not hungry?

Don’t force yourself to eat just because it’s breakfast time. Instead, wait until you feel hungry and then eat a nutritious meal. Here are some tips to help you deal with a lack of morning appetite:

• Start with something small: If you’re not used to eating breakfast, start with something light such as a piece of fruit or yogurt.
• Make it convenient: Have quick and easy options available such as overnight oats, smoothies, or hard-boiled eggs.
• Focus on protein and fiber: Foods that are high in protein and fiber can help keep you feeling fuller and energized for longer (14). Some great options include eggs, oatmeal, Greek yogurt, or avocado toast.
• Experiment with different foods: If you’re not a fan of traditional breakfast foods such as cereal or toast, try incorporating leftovers from dinner into your morning meal.
• Talk to a doctor or dietitian: If you consistently have no appetite in the morning and this is impacting your overall health, it may be beneficial to speak with a healthcare professional about potential underlying causes and ways to address them.

• What happens if you don’t eat breakfast every day?

If you don’t eat breakfast every day, this isn’t necessarily a bad thing. Some people may prefer to fast in the morning or may simply not feel hungry until later in the day. However, consistently skipping breakfast and not getting enough nutrition throughout your day can have negative effects on your health, such as:

• Decreased energy levels: Breakfast provides the necessary fuel to start your day. Without it, you may feel tired and lethargic throughout the morning (15).
• Poor concentration: Eating breakfast can help improve cognitive function and concentration, so skipping it may make it harder to stay focused during work or school (15).
• Weight gain: While skipping breakfast doesn’t directly cause weight gain, it can lead to overeating throughout the day and potentially consuming more calories than your body needs.
• Low energy levels: Breakfast provides you with fuel for the day, so skipping it can leave you feeling sluggish and fatigued.
• Increased risk of certain health conditions: Skipping breakfast has been associated with a higher risk of type 2 diabetes, cardiovascular disease, and obesity (15). However, these links may be due to other lifestyle factors and not solely skipping breakfast.

Again, if you skip breakfast every day and it works for you, there’s no need to force yourself to eat in the morning. Just make sure you get enough nutrition throughout the day and listen to your body’s hunger cues.

You can find healthy breakfast options in our top 10 breakfast foods article.

• What should I eat first thing in the morning to lose weight?

Eating whole, nutritious foods in the morning can help support weight loss efforts. Some healthy breakfast options include:

• Eggs: Eggs are high in protein and can help keep you feeling full until your next meal, which makes them a great option for breakfast.
• Greek yogurt: Greek yogurt is also high in protein and can be paired with fruit or nuts for added flavor and nutrients.
• Oatmeal: Oatmeal is packed with fiber, which can help control hunger and keep you feeling satisfied throughout the morning. Opt for steel-cut oats or rolled oats instead of instant packets that are sometimes high in added sugars.
• Avocado toast: Avocados are a great source of healthy fats and pairing them with whole-grain toast can provide a nutritious and filling breakfast option.
• Smoothies: Smoothies made with protein powder, fruits, vegetables, and other nutritious ingredients can make for a quick and convenient breakfast option. Just make sure to be mindful of the additional calories from any added sugars or fats.
• Berries: Berries such as strawberries, blueberries, and raspberries are rich in antioxidants, vitamins, and fiber. Adding a handful of berries to your breakfast can support your metabolism and keep cravings at bay.
• Chia seeds: These tiny seeds are packed with fiber, protein, and omega-3 fatty acids. Sprinkling chia seeds over your yogurt, oatmeal, or smoothie can enhance the nutritional value of your meal and help you feel full longer.
• Cottage cheese: Cottage cheese is a low-calorie, high-protein food that can be combined with fruits, vegetables, or nuts for a balanced breakfast. Its high protein content helps with muscle maintenance and increases feelings of satiety.
• Whole-grain cereal: Opting for whole-grain cereals such as bran flakes or shredded wheat can provide a healthy dose of fiber, keeping you full and energized. Just make sure to choose cereals with few or no added sugars and pair them with low-fat milk or a dairy alternative.

The Bottom Line

Loss of appetite in the morning can be normal for some people and this can be remedied by eating a small breakfast or snack. However, if you’re regularly not hungry in the morning and this is accompanied by other symptoms, it could be a sign of an underlying health condition. If you’re concerned about your appetite, you should talk to your doctor as they can help you determine the cause and recommend treatment.