Home
>
Weight Loss
>
Breakfast and Weight Loss

Breakfast and Weight Loss

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 caf? 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

Lincolnshire shuttle from Midway .. Lockport Chicago limo O’Hare

In The News:

Security researchers have found a fake app pretending to be a version of the messaging app Telegram, and hackers are using the app to spread malware.

Meta recently announced it will cease working with third-party fact-checking organizations to flag misleading posts on Instagram, Facebook and Threads.

Scientists have developed a floating solar still device that is capable of harnessing the sun's energy to purify seawater and withstanding harsh maritime conditions.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Tech expert Kurt “CyberGuy" Knutsson says business email compromise scams are a serious threat, as shown by Teresa W.'s near loss of thousands of dollars.

Big tech coming in 2025 includes solar umbrellas, AI TVs, smart earbuds and crazy robots. Tech expert Kurt “CyberGuy" Knutsson gives his take on the wonders revealed at CES 2025.

Tech expert Kurt “CyberGuy" Knutsson provides two methods to restore your contacts for iPhone and Android devices.

FBI warns that criminals are using generative AI to exploit individuals with deceptive tactics. Kurt “CyberGuy" Knutsson explains their tactics and how to protect yourself from them.

Tech expert Kurt “CyberGuy" Knutsson says hackers are embedding dangerous code in Chrome extensions to steal your data.

Google Maps Location Sharing is now built into Android settings; no need for Maps settings. Tech expert Kurt “CyberGuy" Knutsson discusses the welcome improvement for Android users.

Not all apps out there offer legit virtual private networks, according to Kurt the CyberGuy. He explains how to keep your information safe.

Apple's Image Playground transforms text prompts into images or animations in seconds, brining a world of creativity to the palm of your hand.

NASA's Ingenuity helicopter, which flew on Mars in April 2021, became the first aircraft to achieve powered, controlled flight on a planet other than Earth.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Thieves who have iPhones can usually detect a hidden AirTag in vehicles they are attempting to steal, and an RFID wallet may not help you.

Genmoji, the latest addition to Apple's Apple Intelligence suite, uses artificial intelligence to generate customized emoji based on text descriptions.

It's easy to find yourself swamped in unread emails. Here are a few simple steps to archiving them and clearing out some of your digital clutter.

Keep your retirement plan safe from data brokers selling your personal information. Kurt the CyberGuy explains how to protect yourself and your retirement.

Turo faces scrutiny after tragic incidents involving rented vehicles, raising questions about security measures and regulatory frameworks.

A Chinese company has developed a spherical, 276-pound law enforcement robot that has been chasing down criminals at impressive speeds.

Here are some powerful online sleuthing tricks you can use to check the credibility of a website, see old pictures of places you've lived and even learn more about your neighbors.

Beware scam calls: Avoid unknown numbers and protect your personal information. Tech expert Kurt “CyberGuy" Knutsson talks about the increasingly common scam.

Tech expert Kurt “CyberGuy" Knutsson helps you crush your New Year's goals with these 12 apps to help you stay on track and succeed.

There are many untapped safeguards and tips you can learn to take your Wi-Fi knowledge to the next level, technology expert Kim Komando shares her tricks.

VPNs ensure privacy; antivirus stops malware. Tech expert Kurt “CyberGuy" Knutsson says both are essential for online security.