Studies show a direct link between breakfast and weight loss success and respect the commanders of breakfast, breakfast eaters generally:
- eat fewer calories throughout the day
- eating less saturated fat and cholesterol
- have better nutrition habits
- 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 burning more calories we consume every day.
Our body burns calories 24 hours a day, 7 days a week, 365 days a year. How fast you burn calories is called our metabolic rate.
Our individual metabolic rates vary throughout the day and night, depending on things like when we ate Last and if we are active or at rest.
Even if you burn calories while we are asleep, our metabolic rate slows dramatically during this period and you burn less calories per hour as a result.
(Now before you go that intend to give up sleep to lose weight, that is definitely not the answer, let us tell you a better way).
The way to maximize the number of calories you burn each day is not to stay awake longer, but to maximize our metabolic rate, while we're awake.
This is where to eat breakfast comes in.
Why breakfast is so important for weight loss.
One of the secrets of successful weight loss is to boost our metabolism as soon as possible after we wake up. The best way to do this is to eat breakfast. In fact, anything, including exercise, gets our metabolism even quicker after eight hours of restful sleep than eat a healthy breakfast!
When we skip breakfast, not only our stay low metabolic rate, so does our blood sugar level. Blood sugar levels caused by missing breakfast often leads us to feel lethargic and have less energy.
Blood sugar levels in the morning at the end make us feel very hungry afterwards that puts us up to impulsive eating snack, or eat excessively large portions of food at lunch and dinner.
When we ate breakfast, our body feels nourished and satisfied, it makes it much less likely to overeat during the rest of the day.
Common reasons for missing breakfast
The most common reason that people skip breakfast are:
- No time
- I like to exercise in the morning instead
- I'm not hungry or when I wake up
- simply cannot stomach food first thing in the morning
Here's what to do if you lose one of these regularly for breakfast:
"No time" is not an excuse
Time is a precious commodity for most of us. However, it is worth finding time for what is undoubtedly the weight loss meal of the day.
If time is a real problem for you and you only have a few minutes for breakfast in the morning, try:
- eat something that takes no time to prepare, like a glass of juice-squeezed pre, a few pieces of fresh fruit or a tub of yogurt. Stir fry the leftovers from last night is a better option than eating nothing at all.
- prepare your breakfast the night before. Lay your condiments, plate package, spoon or toast cereals on the breakfast bar of your kitchen so I'm ready to go first thing in the morning.
- do two things at once. Try doing something inside of your morning routine, as a blouse or a shirt, for example, while your toast is in the toaster browning. (Try not to do two things at once while you are eating, you'll eat too fast and digestion will suffer. If you don't have a choice, okay to eat anyway, but try not to do it too often).
- have at least something to eat no matter how small, and take the rest of your breakfast with you. Drink a shake for breakfast and take your favourite breakfast cereal to work with you in a plastic container for example.
- if you are in a hurry to get somewhere, eat something as soon as you arrive. If you are going to meet someone, meet them in a bar or Café. If you're always in a hurry to get to work, leaving a breakfast cereal in your kitchen or in a drawer of your desk.
Morning exercise is not effective without breakfast
Most people like to exercise in the morning for the same reason they should eat breakfast, we raise metabolism and burn extra calories.
If you exercise in the morning on an empty stomach, your metabolism will not reach the same heights that would be if you've eaten something first hand.
What happens if you don't like exercise on a full stomach? Ideally we shouldn't really work up to an hour or two after breakfast (or any other meal), but if you like practicing in the morning is the only time that you, a glass of fruit juice or a small piece of fruit in advance will give you your metabolism the spark it needs to maximize the calories burned during your workout.
Remember, you don't have to eat a three course meal to get your metabolism going in the morning, even something small like a banana smoothie or fruit make it go.
I'm not hungry when I wake up
If you're not hungry when you wake up, chances are that you eat too much the night before.
Is it OK to eat right until you go to bed at night, but if you plan on doing this make sure you eat something light with not too much sugar, natural or otherwise, that may affect your ability to get to sleep.
Good night-time snack choices include:
- a bowl of cereal made with whole grains or bran
- an Apple
- reduced fat cheese
- small Turkey and lettuce sandwich or a
- a small tub of yogurt and berries
- Fruit Smoothie or a scoop of frozen yogurt
- a cup of hot milk or hot chocolate
I just can't seem to stomach food first thing in the morning
If you feel like this regularly find something you can stomach or leave the breakfast until after taking a shower and are ready to face the day.
Eating breakfast is so important (especially when trying to lose weight) that is well worth the time and effort to experience alternative breakfast until you find something you can eat. Here are some choices:
- grains, and milk or yogurt and cereal
- Instant oats topped with raisins
- bagels or whole wheat topped with fruit and yogurt
- peanut butter on toasted wheat bread
- fruit Smoothie made with yogurt
- fruit cocktail with juice, strawberries, pears and pineapples
- cheese and crackers integrals
- Granola bar or commercially made breakfast drink
Remember, when it comes to eat breakfast and get your metabolism going it is more important that you eat than what you eat. Once you are used to eating breakfast regularly, then try weaning yourself to healthier options.