Waking up at 5am can change your life, but did you know that it can transform your body. Not only can waking up early help you lose weight, but it doesn't take long to see the benefits of waking up between 4am and 6am. The weight loss you experience from having the motivation to workout is just the beginning

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Timestamps:
Getting Up Earlier Can Help: 0:15
Making Better Diet Choices: 0:36
BMI’s: 1:32
Start Your Day Off Right: 2:20
You Start To Delay: 3:38
Roadblocks: 4:03
Feel Good Hormones: 4:59
Get Enough Sleep!: 6:38

So we've all heard that getting up earlier can help make you more productive and get more done throughout the day but what if getting up earlier could also help speed up your weight loss. Well it actually can, as unbelievable as it might sound simply getting up earlier could help you burn more fat, get in shape, and stay in shape. And in todays video I want to go over exactly how getting up earlier can help improve your body as well as a couple studies that back this idea up. As most of you already know making changes to your diet is the number one thing you can do to burn fat and improve your body composition. And there's some evidence that suggests that getting up earlier can help you big time with making good decisions with your diet. One study compared almost 1900 people that kept food diaries and tracked their total daily intake of calories, carbs, sugar, fiber, protein, and fat. It also tracked when the participants woke up categorizing certain people into the early bird category and others into the night owl category. And it turned out that people in the night owl category were more likely to make poor decisions with the food they ate than the early risers. Night owls consumed a little bit less calories than early birds before 10 am. Over the course of the day the calories between both groups evened out but the people that woke up later made much poorer food choices than people that got up earlier. This was especially true after 8pm where the late risers consumed much more sugar and fat than early risers did. Another study compared morning and nighttime preferences of people and found that people that woke up later typically had a higher bmi than early risers. BMI is your body mass index which is basically a ratio of your height and weight, and a higher bmi brings you closer to the overweight and obese categories. Now it's important to note that neither of these studies show direct causation, but instead they show correlation between getting up and staying up later and having poor diet habits. A lot of people that wake up later may be getting less overall sleep, they might not care as much about their overall health, and they might be making poor decisions when it comes to exercise. All of these other factors can also lead to eating more junk food and having a higher bmi. This means that it's totally possible for you to get up later and still maintain a healthy diet as well as a healthy bmi, but why do early risers seem to have an easier time doing this. Well lets start with the biggest benefit that getting up earlier provides and that's starting your day off right. I know that might not sound like a big deal, but the way you start your day is actually extremely important. This is why we say things like "You must have gotten up on the wrong side of the bed." The truth is that almost all my clients that want to lose weight can't focus all their attention entirely on getting to the gym and eating right. They have other obligations they have kids, they have to cook, and most of all they have a job. Most people have to be at work between 6 in the morning and 9 in the morning at the latest. And most people will set an alarm right before it's time to wake up leaving just enough time to shower brush their teeth and get out the door without preparing a healthy meal to take with them. This increases the chances of them eating something like a trail mix bar or some other fast food choice that sends their blood sugar up and down and causes cravings as well as low energy throughout the day. It also takes all the other responsibilities they have and pushes all of them off till later. Now getting everything done...

References:

Study comparing Morning versus Evening People and their eating habits:
https://onlinelibrary.wiley.co....m/doi/full/10.1002/o

Morningness-eveningness preference and body mass index
https://www.ncbi.nlm.nih.gov/pubmed/29653027

Reduce Sleep and Weight Gain:
https://academic.oup.com/aje/a....rticle/164/10/947/16

National Health and Nutrition Examination Survey (sleep study with 9,000 people)
https://www.cdc.gov/nchs/nhanes/index.htm