2. Get Sunlight Exposure Within 30 Minutes of Waking
Sunlight exposure shortly after waking resets your circadian rhythm [2], which controls your sleep-wake cycle and affects hormones related to fat storage and hunger, including cortisol, melatonin, and ghrelin. When you expose your eyes and skin to natural light early in the day, your body releases serotonin—a mood-regulating hormone that also helps reduce cravings and stress-related eating.
In addition to hormone regulation, early sunlight exposure increases your body’s production of vitamin D, which has been linked to a lower body fat percentage. Studies have found that individuals with sufficient vitamin D levels tend to store less visceral fat than those who are deficient. Just 10–15 minutes of natural light on your skin (without sunglasses or sunscreen) can help regulate your metabolism, improve mood, and keep your energy levels up throughout the day.