Do you think skipping breakfast will help you lose weight? If so, you're not alone.
If you are someone who thinks skipping breakfast will help you lose weight, you're not alone. I hear this from my clients time and again; many believe that skipping breakfast is a great way to cut calories and lose weight quicker. However, studies show that eating breakfast actually helps weight loss and is associated with better weight control over time.
Think of it this way - when you skip breakfast your body is fasting for 15 to 20 hours. This means that you're not producing the enzymes needed to break down stored body fat - and lose weight. And to make it worse, skipping breakfast can cause you to experience cravings that lead you to eat more calories than someone who has breakfast. This happens because skipping breakfast causes your metabolic rate to slow down and blood sugar to drop. As a result, you become very hungry and have less energy. This sets you up for overeating later in the day. You might find yourself impulsively snacking on high-fat sweets mid-morning and then overeating at lunch or dinner, and into the evening.
When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day. If you're still not convinced that eating breakfast is a good idea, why not try it out? Consider it an experiment. I challenge you to eat breakfast for 2 weeks and see if it you don't find yourself feeling better and weighing less.
To help you with your breakfast experiment, here are some quick and easy Fat-Burning Breakfast ideas; all around 300 calorie with protein and fiber to keep you feeling satisfied.
Fat-Burning Breakfast # 1
Apple and Nut Butter Sandwich
1 whole-grain sandwich thin, toasted
1 tablespoon natural peanut or almond butter
1 small apple, sliced
Choose a sandwich thin with fewer than 100 calories and at least 3 grams fiber (example: Arnold Multi Grain Sandwich Thin; Pepperidge Farm 100% Whole Wheat Deli Flat). Spread nut butter on half the thin. Top with apple slices and other thin half.
Fat-Burning Breakfast # 2
Cereal With Fruit
¾ - 1 cup whole-grain cereal
1 cup skim or 1% low fat milk
1 tablespoon raisins
1 tablespoon sliced almonds
Choose a cereal that's less than 130 calories with at least 3 grams of fiber and 5 grams protein per serving (examples: Special K plus Protein, Kellogg's All Bran, Kashi GoLean Original, Kashi Mighty Bites, Nature's Path Organic Flax Plus MultiBran, Barbara's Bakery Shredded Spoonfuls Multigrain Cereal).
Fat Burning Breakfast # 3
Scrambled Egg Wrap
1 small light whole wheat wrap
1 scrambled egg
1 tablespoon low fat shredded cheese
1 tablespoon salsa
Choose a wrap that is less than 125 calories with at least 5 grams of fiber and 5 grams protein (example: Flatout Light Original; La Tortilla Factory Smart and Delicious Low Carb High Fiber Tortilla; Mission Low Carb Fajita Tortilla). Scramble egg in microwave or non-stick pan with cooking spray. Place egg in whole-wheat wrap, top with your favorite low fat shredded cheese and salsa.
Fat-Burning Breakfast # 4
Banana-Nut Oatmeal
½ cup rolled oats
1 cup water
1 small banana, sliced
1 tablespoon chopped pecans or walnuts
1 teaspoon cinnamon or nutmeg
Combine oats in a microwave-safe bowl or mug. Microwave on HIGH 3 minutes or follow package directions to cook on stovetop. Top with banana, nuts and spice.
Fat-Burning Breakfast # 5
Very Fruity Smoothie
1 cup pineapple chunks
1/2 cup fresh or frozen berries
6 oz. low fat vanilla Greek yogurt
Few ice cubes
Choose low fat Greek-style that's less than 130 calories with at least 10 grams protein per 6 oz. (examples: Chobani; Fage; Yoplait). Combine all ingredients in a blender and blend until smooth.
If you're one of those people who feel they don't have time to eat breakfast, you may want to reconsider that excuse. Eating breakfast is a no-brainer. Starting your day off with a healthy meal will help you lose weight and keep it off. Breakfast doesn't need to be complicated or time consuming - and healthy choices are endless. Enjoy one of my Fat-Burning Breakfast suggestions or come up with your own - maybe even yesterday's left-overs. Bottom line - eat a nutritious breakfast for optimal health and weight loss.
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