Skipping breakfast? Study reveals what that might do to your body

Are you someone who’s always in some hurry or other, and oftentimes the meals take the brunt? Has skipping breakfast, or any meal during any part of the day been part of your daily routine? Then this article might be an eye-opener for you.
Read on.

The art of skipping breakfast!

High-schoolers and teenagers skipping their breakfast is not a new feat. However, this peculiar trend is reflected in research: In 2023, only 1 in 4 high school students ate breakfast daily, according to a decade-long survey on adolescent health and well-being by the Centers for Disease Control and Prevention (CDC).
The report, tracking lifestyle behaviors from 2013 to 2023, highlights a concerning decline in students’ dietary, physical activity, and sleep habits. While the report shows soda and sports drink consumption slightly decreasing and an increased water intake – most other healthy eating habits have declined.
Daily breakfast consumption dropped to 27% with an even lower rate among female students—just 22% compared to 32% of males.

Why do teenagers skip breakfast?

Although there is no straightforward answer to that question, as per psychologists – for many high-schoolers, breakfast is the easiest meal to skip.

As Sathya Naresh, a child psychologist, explains, “They’re caught between rushing to school, or are just not hungry in the morning. So, they don’t see breakfast as something to prioritize, or it’s something that can be sacrificed in favor of extra sleep, or last-minute homework and assignments.”
Explaining the shifting circadian rhythm, Naresh explains, a teenager’s body clock isn’t just stubborn—it’s biologically wired to shift later. While most teens can’t fall asleep before 11 .m. or even midnight, making early school mornings become a real struggle. Their sleep cycles clash with school schedules, leaving them groggy and exhausted. When every extra minute of sleep feels priceless, most would rather hit snooze than sit down for breakfast! On top of that, sleep deprivation can leave them feeling too tired—or even nauseous—to stomach food in the morning.
Moreover, many students also harbor the misconception that avoiding breakfast can help them lose weight. However, studies show that skipping breakfast can actually lead to overeating later in the day, slowing metabolism and increasing cravings for unhealthy foods.
A study published in the Journal of Nutrition found that individuals who skipped breakfast had higher levels of ghrelin, the hunger hormone, leading to increased appetite and a tendency to consume more calories later in the day.

Why skipping breakfast is a major problem:

As Asha Ranganathan, a physician, explains, skipping breakfast can slow metabolism, prompting the body to conserve energy and burn fewer calories, potentially leading to weight gain.
Furthermore, it deprives you of essential nutrients, like calcium, iron, and vitamin D, crucial for bone health and muscle growth. Without breakfast, blood sugar levels drop, increasing irritability, stress, and the risk of depression.
Additionally, a lack of morning nutrition weakens the immune system, making teens more vulnerable to illnesses. For growing adolescents, breakfast isn’t just a meal—it’s vital for energy, focus, and overall well-being.

The remedy:

To stop a teenager from skipping breakfast, focus on making breakfast quick, appealing, and easily accessible by preparing options ahead of time, offering portable choices like yogurt parfaits or protein bars, allowing them to choose their favorite healthy options, and adjusting their sleep schedule to ensure they have enough time to eat in the morning; if necessary, address any underlying reasons like appetite issues or time constraints by discussing their concerns openly.
Key strategies:
Prepare breakfast ahead of time: Make overnight oats, egg muffins, or cut-up fruits the night before for a grab-and-go option.
Quick and easy choices: Opt for simple breakfasts like whole-grain toast with peanut butter, yogurt with granola, or smoothies.
Involve them in choices: Let your teen pick their favorite healthy breakfast items from a variety of options.
Adjust sleep schedule: Encourage earlier bedtimes to allow for sufficient time to eat breakfast in the morning.
Focus on small portions: If they are not very hungry, start with a small snack like a handful of nuts or a piece of fruit.
Pack a breakfast on-the-go: If they are running late, prepare a portable breakfast like a protein bar or a piece of fruit they can take with them.
Address concerns: Talk to your teen about why they skip breakfast and address any underlying issues like feeling too full in the morning or not having enough time.
Family breakfast time: Try to eat breakfast together as a family to create a positive routine.