If mornings at your house are anything like mine, time is precious during those early hours! For many Americans, coffee is the breakfast of choice. You may be saying, “I know where you’re going Jennifer, but I just don’t have time!” Or, “I’m not hungry in the morning.”
You are not alone! These are common reasons for skipping breakfast. However, after you read this article you may want to consider eating a little something before you head out the door.
How breakfast helps you lose weight:
1) Jump starts your metabolism! Once you are awake the body has already been fasting for an average of 10-12 hours depending on eating and sleeping patterns.
Skipping breakfast increases the fast to approximately 15-20 hours. This keeps the body from producing the enzymes needed to metabolize fat to lose weight. By eating breakfast you actually increase your metabolism!
2) Battles binging! Skipping breakfast will make you ravenous later in the day and may cause you to overeat. You may find yourself nibbling mindlessly throughout the day. Combine a slow metabolism with that and you have a great formula to sabotage your weight loss plan!
3) Inspires healthy choices! Regular breakfast eaters have been proven to eat less throughout the day, pick healthier foods, and exercise.
It’s no secret that breakfast is the most important meal of the day. So how do you battle the obstacles holding you back?
1) No time! Make it to go and eat it at work. Try pre-cooked eggs and oatmeal from the night before. Or, toast a whole wheat english muffin and make a healthy breakfast sandwich.
2) Not hungry! Start by having a piece of fruit in the morning. This will still break the fast and stabilize blood sugar. Work you way up to adding protein. Try a hard boiled egg, peanut butter, or yoghurt. Make it a goal to finish your entire breakfast by 10:00 a.m.
Make smart choices!
Since breakfast sets the pace for the rest of your day, you want to make wise choices.
When focusing on weight loss and management, a 300-450 calorie breakfast is a good target. If you are eating cereals, read the labels and pay close attention to serving sizes and calorie count. Granola is best used as a condiment rather than a meal.
Here are some examples of low-cal filling breakfasts:
Breakfast #1
- Two fried eggs with a tablespoon of salsa
- 1 serving of oatmeal with a tablespoon of coconut oil & blueberries
Calories: 435
Note: On this breakfast I eat a 1/2 serving of oatmeal. A full serving is too filling for me. You will want to experiment. I eat a snack around 10:00 a.m., usually a piece of fruit.
Breakfast #2 (replaces the fast food breakfast sandwich)
- Whole wheat english muffin sliced & toasted
- 1 fried or scrambled egg
- 1 slice light cheese
- 1 piece of nitrate free ham
- Optional piece of fruit
Calories in sandwich: 329
Breakfast #3
- 1 cup lowfat yoghurt
- I tablespoon agave nectar
- 1/4 Granola
- Handful of blueberries
Calories: 370
If you already eat breakfast at least five days per week you are on the road to success. If you are just getting started, I hope this article has motivated you to incorporate exercise into your routine.
Have a quick, healthy breakfast you’d like to share? Please leave a comment below. I’d love to hear from you!
Blessings to you and yours!
Jennifer
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