How you start your day is really important for staying healthy. But sometimes, the things you do in the morning might make it harder for you to stay fit without you even knowing it. Read on to learn the six morning habits that can make you gain weight—and how to fix them.

Morning Habits That Can Lead to Weight Gain

Not Eating Enough Protein or Fiber

Eating a good breakfast is important because it gives your body the energy it needs after not eating all night. But if you don’t eat enough protein or fiber, your body won’t get the right nutrients to keep you full and energized. Protein and fiber help keep you feeling satisfied for longer and prevent overeating later in the day.

Multiple research investigations have indicated that people who skip protein and fiber in the morning often eat more unhealthy snacks later, which can make them gain weight. To avoid this, try to eat a breakfast that includes some protein and fiber. It doesn’t have to be fancy—a bowl of oatmeal with some fruit or an egg with whole-grain toast works well.

Hitting the Snooze Button Can Mess Up Your Body

Hitting the snooze button to get a few more minutes of sleep might seem like a good idea, but it can actually be bad for your weight. When you keep waking up and going back to sleep, your body gets confused, and this can lead to more stress hormones. These hormones, called cortisol, can make you gain weight, especially around your belly.

To fix this, try to set a wake-up time that gives you enough sleep so you don’t need to hit snooze. Also, try to have better sleep habits—like not using screens before bed and keeping a regular sleep schedule—so you feel rested when your alarm goes off.

Not Drinking Water in the Morning Can Be Bad for Your Body

Drinking enough water is really important for your body. If you don’t drink water when you wake up, you miss a chance to help your body start working well. As we have discussed before in our blog, drink a glass of water (8-12 ounces) when you wake up to help your body after sleeping.

Skipping this habit can also make you dehydrated, which can make you feel tired and confuse thirst for hunger. Make it a habit to drink water as soon as you wake up to start your day right.

Staying Inside Means Missing Sunshine, Which Can Affect Your Weight

Getting outside in the morning, even for a few minutes, can help your body stay on a good schedule, which helps with your weight. Sunlight helps your body make vitamin D, which is important for staying healthy. A study from 2024 found that people who didn’t get enough vitamin D were more likely to gain weight. Vitamin D helps control hormones that make you feel hungry, so it’s important for managing your weight.

If you stay inside in the morning, you could be missing this important boost. Try to spend at least 10-15 minutes outside in the morning—maybe take a walk or enjoy your breakfast in the sunlight.

Drinking Sugary Drinks Can Make You Hungry Again Soon

Drinking something sugary like soda or sweet coffee in the morning can make your blood sugar go up quickly. When this happens, your body releases insulin to bring the sugar level down, but this can make you feel hungry sooner and eat more later. Research shows that too much sugar can also make you feel moody.

Instead of sugary drinks, try a healthier choice like plain coffee, green tea, or just water. These drinks can give you a natural boost without making you crash later.

Not Moving in the Morning Means Missing a Chance to Burn Energy

Mornings can be busy, but not moving at all means missing a chance to get your body going. Exercise—even just a few stretches or a short walk—helps wake up your muscles, makes your blood move better, and burns calories. Research shows that people who do morning exercises, like stretching, yoga, or a quick walk, are more likely to stay active all day and keep a healthy weight.

If you don’t have much time, just do a five-minute stretch or a quick walk around your home. Starting your day with movement can help you feel better and make good choices all day.

The Takeaway

Your morning habits are important for the rest of your day. Skipping breakfast, hitting snooze, staying indoors, drinking sugary drinks, not drinking water, and not exercising are all habits that can make you gain weight. By making small changes—like drinking water, eating breakfast, and going outside—you can help yourself stay healthy and keep your weight under control.