People who work out in the morning reap a ton of benefits. Many report better moods, more energy throughout the day and greater alertness. Thy also appear to have better, longer workouts.

A study from the U.K. found that morning exercisers work out harder. Translation? They burn more calories, which means they’re more likely to lose more weight.

Another study in the American Journal of Clinical Nutrition found that exercisers who ate breakfast were more satisfied by this meal. Some reported lower appetite throughout the day. Researchers asked 58 obese men and women to expend 500 calories daily and eat a regular breakfast of toast, tea and cereal to shed pounds.

“The effect of exercise on appetite regulation involves at least two processes,” authors write, “an increase in the overall drive to eat, and a concomitant increase in the satiating efficiency of a fixed meal.” Authors say it is the strength of this effect that determines weight loss.

All 58 participants reported being hungrier after exercise, but those who lost less weight reported feeling less satisfied by other meals.  Although they were satisfied by breakfast, they actually remained hungrier throughout the day. Their counterparts had less of an appetite.

“These data confirm that exercise has the capacity to alter the sensitivity of the appetite regulatory system via the compensatory response to consumed foods or preloads,” authors explain.

Despite the differences, all participants lost some weight. Researchers attribute differences in the amount of weight lost may be due to the lack of regulation for other meals. In any case, eating a regular breakfast appears to increase morning meal satisfaction.

“The exercise regimen apparently raised the sensitivity of the physiologic signaling system,” authors write, “which allowed the same amount of food to realize a greater suppression of hunger.”