Category: Healthy Diet

Breakfast Can Help You Lose Weight!

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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

 

Tips for Your Summer Weight Loss Plan

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Summer has arrived! This means vacations and lots of outdoor festivities!

Summer is also the easiest time of year to lose weight. An abundance of daylight, outdoor activities, and fresh fruits and vegetables all contribute to easy weight loss.

But don’t get caught in these traps!

1) The snack trap!  With summer barbecues come lots of chips, dips, & appetizers. Did you know that a serving of chips is usually between 9 and 16 chips; and that a serving of dip is usually two tablespoons? Go ahead and taste, but step away from the table to have a conversation.

Avoid sitting down in front of these yummy temptations! This can lead to mindless eating and lots of unwanted calories.

2)  Use this strategy at vacation buffets. Cruises and hotels offer wonderful buffets. However, when I have a choice between ordering from the menu or the buffet I will usually pick the menu. This helps me avoid overeating.

If the buffet is all you have to choose from, or you really want to try the food, then keep portion sizes in mind. Remember you will be eating lunch and dinner! You may not want to spend all of the calories at breakfast. If breakfast is your favorite meal and you want to splurge, then consider a salad for lunch.

3) Watch for hidden calories!  Summer is the time for blended drinks with lots of fresh fruit. These can be loaded with calories. Treat tropical drinks as a dessert if weight loss is the goal.

The same goes for the whipped drinks at the coffee shop! A Starbucks Frappucino can be anywhere from 290-490 calories!

4)  Don’t let the heat stop you!  Hot weather can cause us to slow down a bit. Your body is telling you to pay attention to the heat.

Exercise outdoors in the early morning or evening when in a hot climate. Or exercise in an air conditioned environment. Many hotels and cruises offer morning classes for this reason.

5) Make sure to hydrate! Watch your water intake even if you are spending the day by the pool. Water wipes the perspiration off of your body, yet your body continues to perspire in the pool. If you get dehydrated, heat stroke can occur.

If you’re not sure how to tell when you are dehydrated, you can refer to one of my recent articles on How Water Helps You Lose Weight.

Play a little for weight loss!

Think about outdoor activities that you and your family enjoy. Then, incorporate physical activity into your summer plans.

For example, I love to sit on the beach all day long! It’s so peaceful and I leave totally restored. To counter the sitting, we go for a walk and play in the surf with our dogs. Carrying all of the gear down to the beach is a pretty good warm-up!

There are so many ways to burn calories while having fun! Try Frisbee, Flag Football, swimming, boating, and body surfing. It doesn’t have to be formal. If it seems like a chore, pick something else!

Most of all have fun!  Make sure you rest, play, laugh, and relax!

What’s your favorite summer activity? I’d love to hear what you have to share!

Blessings to you and yours!

Jennifer

Eat Out AND Still Lose Weight!

In my last article  How Meal Planning Helps You Lose Weight, I mentioned that the average American eats out four to five times per week. This habit can sabotage your weight loss efforts. Even worse, it can cause you to gain weight! 

But what if you’re unable to change that?

I realize that you may be someone who travels a lot, goes out for business, would rather not cook, or you simply enjoy going out to eat.

It IS possible to eat out and lose weight if you follow some simple guidelines. Here are four effective strategies.

1) Business is Business.  When eating out to conduct business of any type keep it low-calorie. Unless it is a major celebration, this is not the time to splurge!

Make sure it’s a balanced meal. Pick grilled meats, simple salads, steamed or raw vegetables, and whole grains whenever possible. Avoid skipping carbs entirely or you will be hungry later.  For tips on portion sizes click here.

Portion sizes can be two to three times what you need in some restaurants. Eat slowly and when you begin to feel full, box it up or leave it on your plate.

Before ordering, check the menu for the lighter fare. Many restaurants are including nutrition facts on their menus now. Substitutions are becoming more popular. For example, we’re seeing options for using whole wheat pasta instead of white.

Foods that are breaded, cheesy, fried, or have cream sauces should be avoided when possible. They are packed with calories!

Skip dessert when eating out for business. Focus on the business and keep the food secondary.

Pack your suitcase.  When I travel for business I bring packets of oatmeal, nuts, and dried fruit with me. It’s an easy meal you can make in your hotel room for breakfast. Pick up a yoghurt at the coffee shop if you want a little extra protein.

Bring snacks that are single servings. You can find single serving packages of nuts, and many hotels have complimentary fruit.

If you’re driving to your hotel it’s even easier. Bring a small bag of groceries to keep in your room!

2)  Fast Food. I usually avoid fast food. However, sometimes the occasion comes up and I find myself in a fast food restaurant. Fortunately, there are much healthier fast food restaurants to choose from these days.

If you find yourself in this situation, I would much rather you pick the healthiest, low calorie choice you can find, than starve yourself.  That is worse for you in the long run.

Here is a great list of sandwiches to skip courtesy of WebMD. They have included the better choices as well!

3)  Pick and choose!  If you are a social butterfly and go out for fun multiple times per week, start paying close attention to how you order. Use the same principles listed above for business. Then, pick one night per week to splurge.

Get to know your menus at your favorite places. Start entering the calories for your normal choices into a calorie tracker. This will help you decide what you want to order before you get to the restaurant.

Split dishes with fellow diners. This allows you to taste more food without over doing it.

4)  Exercise! If you are someone who eats out often you will have a better chance of losing weight and maintaining it if you exercise daily.

Try these options:

  • Walk to the restaurant
  • Hit the hotel gym for 30 minutes
  • Sneak in time at the office gym at lunch or after work
  • Walk at lunch
  • Walk in the evenings
  • Do early morning work outs

I hope these tips are helpful. It is possible to lose weight when eating out often. However, you do need to pay extra attention to what you eat, and make an effort to burn the extra calories.

Tell me about your favorite restaurant meal or calorie reducing tips while eating out! I love to hear from you! 

Blessings!

Jennifer