Some people think that skipping breakfast will help them lose weight. It won't.
Studies show a direct link between breakfast and successful weight loss, and that compared to breakfast skippers, breakfast eaters generally:
? Eat fewer calories throughout the day
? Eat 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 than we 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 our metabolic rate.
Our individual metabolic rates change throughout the day and night, depending upon things like when we last ate and whether we are active or at rest.
Even though we burn calories while we are asleep, our metabolic rate slows dramatically during this time and we burn fewer calories per hour as a result.
(Now before you go planning 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 are awake.
This is where eating breakfast comes in.
Why breakfast is so important to Weight Loss.
One of the secrets to successful weight loss is to kick-start our metabolism as soon as possible after we wake. The best way to do that is to eat breakfast. In fact, nothing, including exercise, gets our metabolism going as fast again after eight hours of restful sleep than eating a healthy breakfast!
When we skip breakfast, not only does our metabolic rate stay low, so too does our blood sugar level. Low blood sugar levels resulting from missing breakfast often leads us to feel lethargic and of having less energy.
Low blood sugar levels in the morning eventually make us feel very hungry later on, which sets us up to impulsive snack eating, or eating overly large portions of food at lunch and dinner.
When we eat breakfast, our body feels nourished and satisfied, making us far 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 when I wake up
? I just can't stomach food first thing in the morning
Here's what to do if you if either one of these causes you to miss breakfast regularly:
"No time" is no excuse
Time is at a premium for most of us. Nevertheless, it pays to make time for what is undoubtedly 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 mornings, try to:
? Eat something that doesn't take any time to prepare, like a glass of pre-squeezed fruit juice, a couple of pieces of fresh fruit or a tub of low-fat yoghurt. Even last night's left-over stir fry is a better option than eating nothing at all.
? Prepare your breakfast the night before. Lay your cereal packet, dish, spoon or toast condiments on the breakfast bar of your kitchen so they are ready to go first thing in the morning.
? Do two things at once. Try doing something within your morning routine, like ironing a blouse or shirt for example, while your toast is browning in the toaster. (Try not to do two things at once while you're eating, you'll eat too quickly and your digestion will be affected. If you have no choice, fine eat anyway, but try not to do this too often).
? Have a least something to eat no matter how small and take the rest of your breakfast with you. Drink a breakfast smoothie and take your favourite breakfast cereal to work with you in a plastic container for example.
? If you are in a rush to get somewhere, eat something as soon as you get there. If you're meeting someone, meet them in a café or coffee shop. If you are always in a rush to get to work, leave a breakfast cereal in your office kitchen or in a drawer in your desk.
Morning exercise is not as effective without breakfast
Most people like to exercise in the morning for the very same reason they should eat breakfast, to raise there metabolism and burn extra calories.
If you exercise in the morning on an empty stomach, your metabolism won't reach the same heights it would if you ate something before hand.
What if you don't like to exercise on a full stomach? Ideally we shouldn't really work out until an hour or two after your breakfast (or any other meal), but if you like exercising in the morning or it's the only time you have, a glass of fruit juice or small piece of fruit beforehand will give your metabolism the spark it needs to maximize the calories burnt 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 fruit smoothie will get it going.
I'm not hungry when I wake up
If you're not hungry when you wake up, chances are you are eating too much the night before.
It's OK to eat right up until you go to bed at night, but if you are going to do this make sure you eat something light with not too much sugar, natural or otherwise, which is likely to affect your ability to get to sleep.
Good night-time snack choices include:
? A bowl of cereal made of whole-grains or bran
? An apple
? Reduced fat cheese
? A small turkey and lettuce sandwich
? A small tub of yogurt and berries
? A fruit smoothie or scoop of frozen yogurt
? A warm cup of milk or hot chocolate
I just can't stomach food first thing in the morning
If you feel like this regularly find something you can stomach or leave breakfast until after you've showered and are ready for the day ahead.
Eating breakfast is so important (especially when trying to lose weight) that it is well worth the time and effort to experiment with breakfast alternatives until you find something you can eat. Here are some possible choices:
? Milk and whole-grain cereal, or yogurt and cereal
? Instant oats topped with raisins
? Whole-grain bagel topped with fruit and yogurt
? Peanut butter on whole-wheat toast
? Fruit smoothie made with yogurt
? Fruit cocktail, with orange juice, strawberries, pears and pineapple
? Cheese and whole-grain crackers
? Muesli bar or commercially made breakfast drink
Remember, when it comes to eating breakfast and getting your metabolism going it is more important that you eat than what you eat. Once you're used to eating breakfast regularly, then try weaning yourself on to healthier options.
For all your weight loss and healthy lifestyle needs, visit www.weightloss.com.au and become a happier, healthier you.
Scott Haywood
Hypertension is another name for high blood pressure. Blood pressure... Read More
Rules of day to day no longer apply as you... Read More
Lose Weight - Grab A GlassIn childhood, we heard it:... Read More
Chant the following each day, several times. They are mantras... Read More
Your blood cholesterol level is affected not only by what... Read More
If winter hibernation tends to pack on the pounds, take... Read More
I want to talk about the "all or nothing" outlook... Read More
Dieting and weight loss is almost certainly the most lucrative... Read More
Weight loss is never easy. Although this is stating the... Read More
The Order of Energy UtilizationBack to our table of stored... Read More
Before you even think of taking diet pills to lose... Read More
The confusion about eating healthy and dieting will now be... Read More
There are lots of dieters, trying every sort of plan... Read More
A frequent question brand-new gastric bypass patients ask is "How... Read More
Most people think of the Atkins diet when they hear... Read More
ˇ Can you give me an exercise that will get... Read More
Here are 4 diet tips we all need reminded of... Read More
How would you like to eat all you want and... Read More
WHAT DOES BEING FIT REALLY MEAN?The "INSIDE-OUT" approach to fitness... Read More
Body temperature is the result of your body generating and... Read More
Although all of the risks involved in gastric bypass surgery... Read More
Do you want to lose weight? Of course you do,... Read More
If you are looking for a way to lose fifteen... Read More
"I eat like a bird, why do I gain weight?"... Read More
Are you sick of the hype? Wondering what diet products... Read More
With this key, I GUARANTEE YOU WILL LOSE ALL THE... Read More
Cellulite is a recent addition to the English language. In... Read More
Weight loss from exercise can be achieved by walking, running,... Read More
The first rule for successful weight loss and weight maintenance... Read More
Having just returned from a week of basking on a... Read More
You will be surprised to find out how many people... Read More
Repeat a lie often enough and people take it as... Read More
Weight loss can be a difficult goal to achieve. Some... Read More
Supporters of the Atkins Diet claim that a low carbohydrate... Read More
The humble soybean boasts some extraordinary benefits. This nutritional powerhouse... Read More
Remember there's more to you than meets the eye. You've... Read More
When people hear the term Unified Theory, some times called... Read More
Are you up to a cave man diet? You won't... Read More
Today I stopped by my favorite coffee shop in Berkeley,... Read More
With tons of information out there on "Fat Acceptance" does... Read More
You know what is so amazing? We get to keep... Read More
I have been seriously working on losing weight for about... Read More
If you're trying lose weight, maintain your weight, or sculpt... Read More
A very interesting story was reported recently by WebMD.com. A... Read More
If you are committed to the low carb way of... Read More
Using healthy low carb recipes are an important part of... Read More
Magnetic weight loss is the newest fad diet supplement to... Read More
If you want to find a way to lose weight... Read More
1. Quit snacking in between meals. Do not fall for... Read More
Diet drop out, a significant problem for all types of... Read More
In December 2003, the FDA incorporated an ephedra ban making... Read More
Today obesity, diabetes, and heart disease run through us at... Read More
Did you know that what you're eating could be making... Read More
When it all comes down to losing or gaining weight,... Read More
Ever heard of the expression, "Getting up on the wrong... Read More
If you're thinking of going on a diet to lose... Read More
Here are 5 solutions to slimming:1. Set Mini-Goals: Try setting... Read More
How's this for a diet: Take in fewer calories than... Read More
Visualization is a powerful technique that can help you make... Read More
This is the second article in the series, Weight Loss... Read More
Visualizing and Declarations are today's topics.Visualize what you want as... Read More
Families who dine out with their loved ones who've had... Read More
According to the American Obesity Association, an astounding 64.5 percent... Read More
Make sure that no more than a quarter of your... Read More
Weight loss, diets and "carbs" are common household topics. There... Read More
The importance of drinking water is mentioned in almost every... Read More
Weight Loss |