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.
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:
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.
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
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.
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).
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:
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.
Older adults experience a natural decline in appetite. This is due to many factors, such as (1):
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.
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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If you’re not hungry in the morning, there are some things you can do to increase your appetite:
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.
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:
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.
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.
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
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.
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.
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:
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:
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:
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.
Eating whole, nutritious foods in the morning can help support weight loss efforts. Some healthy breakfast options include:
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.
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