Eat breakfast earlier to lose weight, study suggests

If you have felt pangs of guilt when tucking into a hearty breakfast, note that a new study suggests that first thing in the morning might be a good time to get your fill.

According to findings from research by Spain’s Barcelona Institute for Global Health, skipping lunch and eating both breakfast and dinner early is linked to having a lower body mass index (BMI) after a period of five years. Researchers analysed the diet and weight of over 7,000 individuals aged between 40 and 65.

Luciana Pons-Muzzo – an epidemiologist at the Catalan institution – explained why this meal pattern can be helpful to those with weight loss objectives:

“Our results, in line with other recent studies, suggest that extending the overnight fast could help maintain a healthy weight if accompanied by an early dinner and an early breakfast.”

Pons-Muzzo theorised that earlier eating in the morning is more compatible with circadian rhythms. This would allow for greater levels of both appetite regulation and calorie burning.

Early risers opting for pancakes or oats with natural maple syrup to start their day can look forward to several health benefits. Aside from the plentiful antioxidants included in the North American sweetener – including phenolic compounds that can help to reduce inflammation – it also scores much lower on the glycemic index than refined sugar, which can cause blood sugar spikes.

A 2026 study found that the average time for an adult to eat breakfast is 7:39am.