Some people think that skipping breakfast will help them lose weight. it will not
Studies show a direct link between breakfast and successful weight loss, and compared to those who skip breakfast, those who typically eat breakfast:
o Eat fewer calories throughout the day
o Eat less saturated fat and cholesterol
o Have better eating habits
o Weigh less (women 4 kilograms (10 pounds) less, men 3 kilograms (7 pounds) less).
The key to successful weight loss.
The key to successful weight loss is to burn more calories than you consume each day.
Our body burns calories 24 hours a day, 7 days a week, 365 days a year. How quickly we burn those calories is called the metabolic rate.
Our individual metabolic rates change throughout the day and night, depending on things like when we last ate and whether we’re active or at rest.
Although we burn calories while we sleep, our metabolic rate drastically slows down during this time, and as a result, we burn fewer calories per hour.
(Now, before you plan to give up sleep to lose weight, which is definitely not the answer, let us tell you a better way.)
The way to maximize the number of calories we burn each day is not to stay awake longer, but to maximize our metabolic rate while we’re awake.
This is where breakfast comes in.
Why breakfast is so important to lose weight.
One of the secrets to successful weight loss is to jump-start our metabolism as soon as we wake up. The best way to do it is to have breakfast. In fact, nothing, including exercise, gets our metabolism back on track faster after eight hours of restful sleep than eating a healthy breakfast.
When we skip breakfast, not only does our metabolic rate stay low, so does our blood sugar level. Low blood sugar levels as a result of skipping breakfast often make us feel lethargic and have less energy.
Low blood sugar levels in the morning eventually make us feel very hungry later, leading us to snack impulsively or eat too large portions of food at lunch and dinner.
When we eat breakfast, our bodies feel nourished and satisfied, which makes us less likely to overeat during the rest of the day.
Common Reasons for Missing Breakfast
The most common reasons people skip breakfast are:
or no time
o I like to exercise in the morning instead
o I’m not hungry when I wake up
o I can’t digest food first thing in the morning
Here’s what to do if any of these cause you to miss breakfast on a regular basis:
“No time” is no excuse
Time is a scarce commodity for most of us. However, it’s worth making time for what is arguably the most important weight-loss meal of the day.
If time is a real issue for you and you only have a few minutes for breakfast in the morning, try:
o Eat something that doesn’t take long to prepare, like a glass of pre-squeezed fruit juice, a couple of pieces of fresh fruit, or a tub of low-fat yogurt. Even leftover stir-fry from the night before is a better option than eating nothing at all.
o Prepare your breakfast the night before. Place your packet of cereal, plate, spoon, or toast condiments on your kitchen breakfast bar so they’re ready first thing in the morning.
o Do two things at once. Try to do something in your morning routine, like ironing a blouse or a shirt, for example, while your toast browns in the toaster. (Try not to do two things at once while eating, you’ll eat too fast and your digestion will suffer. If you have no other choice, it’s okay to eat anyway, but try not to eat too often.)
o Have at least something to eat no matter how small and take the rest of your breakfast with you. Drink a breakfast smoothie and bring your favorite breakfast cereal to work with you in a plastic container, for example.
o If you are in a hurry to get somewhere, eat something as soon as you get there. If you are going to meet someone, meet them in a cafe or coffee shop. If you’re always in a hurry to get to work, leave a breakfast cereal in your office kitchen or in a desk drawer.
Morning exercise is not as effective without breakfast
Most people like to exercise in the morning for the same reason they should eat breakfast, to speed up metabolism and burn extra calories.
If you exercise in the morning on an empty stomach, your metabolism will not reach the same heights as it would if you ate something earlier.
What if you don’t like to exercise on a full stomach? Ideally, we should not exercise until an hour or two after breakfast (or any other meal), but if you like to exercise in the morning or it is the only time you have, a glass of fruit juice or a small piece of fruit beforehand will give your metabolism the spark it needs to maximize the calories burned during your exercise.
Remember, you don’t need to eat a three-course meal to get your metabolism going in the morning—even something small like a banana or a fruit smoothie will get you going.
I’m not hungry when I wake up
If you’re not hungry when you wake up, you probably ate too much the night before.
It’s fine to eat until you go to bed at night, but if you’re going to do this, make sure you eat something light without too much sugar, natural or otherwise, which is likely to affect your ability to fall asleep.
Good late night snack options include:
o A bowl of cereal made from whole grains or bran
or an apple
or low-fat cheese
o A small turkey and lettuce sandwich
o A small tub of yogurt and berries
o A fruit smoothie or a scoop of frozen yogurt
o A cup of hot milk or hot chocolate
I can’t digest food first thing in the morning.
If you feel this way, regularly reach for something you can digest or skip breakfast until you’ve showered and are ready for the day ahead.
Eating breakfast is so important (especially when it comes to losing weight) that it’s worth the time and effort to experiment with breakfast alternatives until you find something you can eat. Here are some possible options:
o Milk and whole grains, or yogurt and grains
o Grape Topped Instant Oatmeal
o Whole grain bagel topped with fruit and yogurt
o Peanut butter on whole wheat toast
o Fruit smoothie made with yogurt
o Fruit cocktail, with orange juice, strawberries, pears and pineapple
o Whole-grain cheese and crackers
o Muesli bar or commercial breakfast drink
Remember, when it comes to eating breakfast and kick-starting your metabolism, eating is more important than what you eat. Once you’re used to eating breakfast regularly, try switching to healthier options.
