7 Morning Habits That Secretly Make You Gain Weight

 Starting your day on the right track is essential for your energy levels, mood, and overall health. But did you know your morning routine could be secretly contributing to weight gain? Whether it's skipping breakfast, drinking sugary coffee, or rushing out the door, several common habits can impact your metabolism, appetite, and even your mental clarity, all of which make it far more likely to succumb to overeating and fatigue throughout the day. The good news is that with some simple adjustments, you can easily transform your morning routine to support healthy weight loss.

We spoke with Trista Best, RD, a registered dietitian with Balance One Supplements, to learn which morning habits are harming your metabolism and how to make changes that could support your weight goals.  

Skipping Breakfast Slows Your Metabolism

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Look, we get it: Skipping breakfast is tempting, especially if you're trying to cut calories or are in a rush. But skipping this meal may have unintended consequences for your metabolism and hunger levels. "Skipping breakfast can impact metabolism and hunger by disrupting blood sugar regulation and increasing cravings later in the day," Best explains. "Without a morning meal, the body may experience lower energy levels and a slower metabolic rate, as eating stimulates thermogenesis (calorie burning)."

Research shows that when you skip breakfast, your body enters a state of fasting, which can lower your blood sugar and cause hunger hormones like ghrelin to rise. This often leads to overeating later in the day as your body tries to make up for the calories it missed. Best recommends, "Eating a protein-rich breakfast can help stabilize blood sugar, support metabolism, and prevent excessive hunger throughout the day."

Sugary Breakfast Foods Cause Blood Sugar Spikes

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Processed cereals, pastries, and sugar-laden coffee drinks can cause blood sugar spikes and crashes, leading to cravings and hunger pangs. Best explains, "A high intake of sugary foods and drinks may be a factor leading to poor sleep and weight gain. When you consume foods high in sugar, your body experiences a surge in blood sugar, followed by a rapid decline, which triggers hunger and low energy."

Instead, eat whole foods high in protein, healthy fats, and fiber. Best suggests having eggs with vegetables, Greek yogurt with nuts, or a smoothie with protein and fiber for breakfast to help stabilize blood sugar and keep your energy levels steady. This also helps prevent overeating and the subsequent weight gain that can happen when blood sugar fluctuates throughout the day.

Drinking Coffee on an Empty Stomach Can Trigger Cravings

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Many people start their mornings with a cup of coffee, but drinking coffee on an empty stomach may not be the best choice for weight management. If you're a coffee lover, try having your morning brew with a protein-rich breakfast to help stabilize blood sugar and reduce cravings.

"Consuming coffee on an empty stomach can spike cortisol levels, which may lead to increased cravings, blood sugar imbalances, and potential fat storage over time," Best says. "While caffeine may temporarily suppress appetite, it can also interfere with your body's natural hunger signals and lead to overeating later in the day."

Dehydration Can Boost Appetite and Slow Metabolism

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According to a 2023 review, starting your day with a tall glass of water is a fantastic way to kickstart your metabolism into high gear. "Dehydration is often mistaken for hunger," Best points out. "When you're dehydrated, your body can mistake the signals for hunger, causing you to eat more than necessary."

Stressful Mornings Lead to Belly Fat

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Waking up stressed or rushing to get out the door can elevate your cortisol levels, which is linked to weight gain, especially around the belly area. "High stress levels in the morning, especially from rushing or poor sleep, can elevate cortisol, which is linked to increased belly fat and cravings for unhealthy foods," Best explains.

Mindless Eating and Snacking Can Add Extra Calories

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Many people find themselves snacking in the morning while distracted, such as when checking emails or scrolling through their phones. Mindless eating can lead to overeating and excess calorie consumption without even realizing it. To avoid this, try being more mindful about your meals and snacks in the morning. Sit down to eat, focus on your food, and enjoy the experience. The National Institutes of Health says eating slowly and paying attention to your hunger cues can help prevent overeating and keep your weight in check.

The Optimal Morning Routine for Weight Management

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An ideal morning routine for keeping weight gain at bay should include the four pillars of excellent health: hydration, balanced nutrition, movement, and stress management. "Start by drinking a glass of water upon waking to support metabolism and prevent dehydration-related hunger," Best says. "Follow this with a protein-rich breakfast, such as eggs with vegetables, Greek yogurt with nuts, or a smoothie with protein and fiber. If you drink coffee, make sure to have it after eating to avoid cortisol spikes that can lead to cravings."

7 Foods That Secretly Wreck Your Sleep, According to a Nutritionist

 Getting a good night's sleep is essential for staying healthy, yet many of us unknowingly sabotage our rest with the foods we eat throughout the day. Certain foods may seem harmless on the outside, but they can have a serious impact on your sleep quality and make it challenging to fall or stay asleep.

Fortunately, ETNT has you covered. We chatted with nutrition expert Melissa Mitri, RD, a registered dietitian with Melissa Mitri Nutrition, who identifies the seven most common foods that secretly disrupt your sleep and how to make smarter choices that support better rest. So before you reach for that late-night snack or sip your afternoon coffee, it's time to rethink how your diet might be influencing your sleep cycle. Read on to uncover which foods might be wreaking havoc on your sleep—and what you can do about it.

 

Caffeine

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Caffeine is an obvious sleep disruptor, but it's not just found in coffee. "Anything containing caffeine can act as a stimulant that blocks adenosine, a chemical that promotes sleep," Mitri explains. "This can make it harder to fall asleep, delay the timing of your internal clock, and reduce your total sleep time."

According to a 2023 meta-analysis in Sleep Medicine Reviews, drinking caffeine can reduce total sleep time by 45 minutes and lower sleep quality by seven percent. The study found that caffeine caused an extra nine minutes to fall asleep and caused 12 more minutes of wakefulness after initially falling asleep.

"Some people are more sensitive to caffeine, especially as they age," Mitri says. She recommends stopping caffeine consumption at least eight hours before bed to ensure you're not impacting sleep quality. Also, keep track of hidden caffeine sources (e.g., sodas, chocolate, energy drinks) throughout the day to help prevent unwanted interruptions to your sleep cycle.

Sugary Foods and Drinks

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While you might crave something sweet after dinner, that sugary snack could be causing more harm than good. Research has shown a direct connection between increased sugar consumption and poor sleep quality. "One study found that a high intake of sugary foods and drinks is associated with shorter sleep duration," Mitri says.

Additionally, sugar may trigger blood sugar fluctuations while you sleep. "Consuming too much sugar can cause blood sugar to spike in the middle of the night, especially when consumed close to bedtime," Mitri explains. "This can increase the likelihood of waking up during the night due to these blood sugar fluctuations that make you more alert and raise cortisol levels—the "fight-or-flight" hormone that charges you into action."

Alcohol

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It's no secret that alcohol can make you feel sleepy, but its effects on your sleep quality tell a different story. While a glass of wine might make you feel relaxed, studies show that alcohol disrupts your sleep once the initial sedative effects wear off. "Even though alcohol may help you fall asleep faster, it can lead to fragmented sleep," Mitri says.

A recent review published in Maturitas found that alcohol can worsen sleep for women, especially those going through perimenopause or menopause. Mitri adds, "Any level of alcohol consumption can increase night sweats and cause anxious thoughts, which severely affect sleep quality."

Spicy Foods

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Your late-night craving for spicy food may be a double-edged sword, as the Sleep Foundation says these foods can cause digestive issues that hinder your ability to get restful sleep. "Some people who struggle with acid reflux find that spicy or acidic food, while seemingly healthy, can disrupt sleep and increase symptoms," Mitri explains. "Additionally, those living with irritable bowel syndrome (IBS) may need to avoid overly fibrous foods in the evening, as these foods can exacerbate digestive symptoms."

Fatty Foods

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Heavy, greasy foods are notoriously tough on digestion. When you eat them before bed, they can cause you to feel uncomfortable and restless throughout the night. Research suggests that foods high in fat, like fried foods or fatty cuts of meat, take longer to digest, which can cause bloating and discomfort when you lie down.  Mitri tells us, "Eating a large, fatty meal close to bedtime can delay stomach emptying and keep you from falling asleep easily."

Highly Processed Foods

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While we often associate processed foods with weight gain and poor health, their impact on sleep is another major issue. According to a 2023 meta-analysis in Nutrition, highly processed foods are laden with excess sugar, unhealthy fats, and artificial ingredients that can disturb your body's natural sleep rhythms.

Energy Bars and Pre-Workout Snacks

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Energy bars and pre-workout snacks are often touted as healthy options for a quick energy boost, but many of these foods contain hidden sources of caffeine, sugar, and stimulants that can wreak havoc on your sleep. "Hidden sources of caffeine, like in chocolate or certain energy bars, can disrupt your sleep without you realizing it," Mitri cautions. "Even small amounts of caffeine or sugar eaten late in the day can make it harder to fall asleep and stay asleep, so it's important to track your intake and determine what may be impacting your sleep.

How to Choose Foods That Support Better Sleep

If you're tired of counting sheep, some foods can naturally enhance your sleep quality. According to Mitri, serotonin-rich foods like kiwi, eggs, and turkey can help you sleep better by promoting serotonin production. Additionally, studies have found foods rich in magnesium like almonds and leafy greens can help calm your nervous system and prepare your body for rest.

When those evening cravings strike, ditch the sugary, fatty foods and opt for a nutritious snack about one hour before bed. A handful of almonds or a small bowl of Greek yogurt with berries can provide the right balance of nutrients to support a restful night's sleep.

Study reveals social media’s stealthy role in the childhood OBESITY crisis

 Amid the ubiquity of digital devices, a new paper reveals that social media is playing a significant role in promoting unhealthy eating habits among children and adolescents, contributing to the global childhood obesity epidemic.

The study published in BMJ Global Health in February highlights how young people are being bombarded with digital marketing for ultra-processed foods high in sugar, salt and fat, often without realizing they are being targeted.

In recent years, the rise of social media platforms like TikTok, YouTube and Instagram has transformed the way food companies market their products. Unlike traditional media, these platforms use sophisticated algorithms to track user behavior and deliver personalized content.

This means that children and teenagers are constantly exposed to ads for unhealthy food, often embedded within videos, polls, games or quizzes. The subtlety of these ads makes it difficult for young users to recognize that they are being marketed to. ( 

The review looked at 80 different reports involving nearly 20,000 children and teenagers. It found a strong link between exposure to food ads and increased consumption of unhealthy foods.

For instance, children who saw more junk food ads were more likely to eat those foods, want them and ask their parents to buy them – a phenomenon known as "pester behavior." Another study showed that influencer marketing of junk food significantly increased immediate food intake among nine- to 11-year-olds, while healthy food promotions had no such effect.

The impact of social media marketing is not limited to one country. In the United States, more than 95 percent of adolescents have access to a smartphone, with over 35 percent reporting near-constant use of the top five social media platforms.

In the United Kingdom, nine in 10 children own a mobile phone by age 11. Nearly a quarter of children ages five to seven also have their own phones, with more than one-third on social media.

Meanwhile, in Australia, a 2023 survey found that 91 percent of teens ages 14 to 17 and 54 percent of children ages 10 to 13 own a mobile phone. One in seven children between six and nine years old. Incidentally, the Land Down Under approved a social media ban for those younger than 16 years old last November.

The role of influencers and interactive content

The study also revealed that food marketers are increasingly using influencers and interactive content to appeal to young audiences. In Canada, 72 percent of youth ages seven to 16 were exposed to food marketing within 10 minutes of using their favorite social media apps.

On the country's most-used websites for children, more than 93 percent of food ads promoted items high in fat, sodium or sugar. The most frequently advertised categories included cakes, cookies and ice cream.

The Wuhan coronavirus (COVID-19) pandemic has further influenced food marketing strategies. In New Zealand, 14 of the top 20 unhealthy food and drink brands posted COVID-themed content during the pandemic, using relevant themes to stay visible and influential.

Instagram marketing tactics tend to appeal to a younger audience. Meanwhile, Facebook advertisements often include interactive games and apps.

The World Health Organization has long warned that food marketing is a public health threat that negatively affects children's food choices and dietary intake. In July 2023, the global health body released a new guideline recommending that countries implement comprehensive mandatory policies to protect children from the marketing of foods and non-alcoholic beverages high in saturated fats, trans fats, free sugars and/or salt.

The study reinforces this warning, calling for urgent, government-led reforms to better protect youth online. It also underscores the urgent need for action to address the impact of social media on children's eating habits.

The researchers conclude that unhealthy food regulations for children and adolescents have not kept up with the changing digital marketing landscape, particularly with the rise of social media. They argue that the same regulations and approaches that were employed for traditional media sources will not be effective across the digital world.

The study authors ultimately call for parents and guardians to advocate for government regulations to better protect children from ultra-processed and other unhealthy food marketing practices. "Children deserve to grow up in an environment that supports their health, not one that constantly encourages them to eat junk food," said senior study author Dr. Cervantee Wild.

Oats: A nutritional powerhouse for health and wellness

 Oats have long been celebrated as one of the healthiest grains on the planet. Packed with essential nutrients, fiber and antioxidants, they offer numerous benefits for digestion, heart health and overall well-being. But what exactly are oats, where do they come from and why are they considered a superfood?

Oats (Avena sativa) are a cereal grain that originated in the Fertile Crescent, the same region where wheat and barley were first cultivated. Unlike wheat, which was domesticated early for bread-making, oats were initially considered a weed.

However, by the Bronze Age (around 2000 BCE), oats had gained recognition as a valuable crop in places with cooler climates, such as Northern Europe, where they thrived in wet and cold conditions.

Oats were introduced to North America in the 17th century and became a staple for both human consumption and animal feed. Today, the largest producers of oats include Russia, Canada and the United States.

Nutrients, health benefits and considerations

Oats are nutrient-dense and provide the following:

• Complex carbohydrates, slow-digesting carbs that provide sustained energy.
• Dietary fiber, particularly beta-glucan, a soluble fiber known to lower cholesterol and improve gut health.
• Protein in far greater quantities than most grains (about 11-15 percent by weight).
• Vitamins and minerals, including manganese, phosphorus, magnesium, iron, zinc and B vitamins (especially thiamine and folate).
• Antioxidants, such as avenanthramides, which have anti-inflammatory and heart-protective properties.

Eating oats as part of a healthy diet is said to provide many health benefits, such as:

• Heart health - Beta-glucan, a soluble fiber, helps reduce LDL ("bad") cholesterol and supports cardiovascular health.
• Blood sugar control - The fiber content of oats help slow digestion, preventing blood sugar spikes.
• Digestive health - Fiber-rich oats promote a balanced gut microbial composition and help prevent constipation.
• Weight management - Eating oats can keep you feeling full for longer, thanks to their fiber and protein content.
• Skin benefits - Colloidal oatmeal is used in skincare for its soothing and anti-inflammatory effects.

Oats are widely regarded as a superfood, but there are a few important considerations to keep in mind.

First, while oats are naturally gluten-free, they are frequently cross-contaminated with gluten from wheat during processing, which can be problematic for individuals with celiac disease or gluten sensitivity. To avoid this, choose gluten-free oats.

Oats also contain phytic acid, a compound that can interfere with mineral absorption. You can reduce the antinutrient content of oats by soaking or fermenting them before consumption. 

Although oats are an excellent addition to a well-balanced diet, their relatively high carbohydrate content makes them less suitable for individuals following low-carb diets such as the ketogenic diet.

Conventional oats are frequently treated with glyphosate, a controversial herbicide linked to serious health issues. Analyses conducted by the Environmental Working Group (EWG) have confirmed the presence of glyphosate in many oat-based products, including cereals and granola bars.