Some people believe that skipping breakfast will aid in weight loss. This isn’t the case at all. There is a direct link between breakfast and weight loss success: studies have shown that people who eat breakfast are more likely than those who skip it to

  • consume fewer calories throughout the day
  • cut back on saturated fat and cholesterol intake
  • have a better appetite
  • Lose weight (4 kg for women and 3 kg for men).

The key to successful weight loss

The key to successful weight loss is to burn more calories than you consume in a day.

Our bodies burn calories 24 hours a day, 7 days a week, 365 days a year. The “metabolic rate” is the rate at which we expend calories.

Depending on when we last ate and whether we are active or sleeping, our metabolisms change during the day and night. Even though you burn calories while you sleep, your metabolism slows down considerably during this time, so you burn fewer calories per hour.

(Before you plan to lose weight by cutting back on sleep, which is absolutely impossible, let me tell you how you can best do this.)

To maximize the number of calories burned per day, you don’t need to stay awake longer but maximize your metabolism while you are awake.

Breakfast is essential at this time.

Why is breakfast important for weight loss?

One of the secrets to successful weight loss is to get your metabolism going as soon as possible after waking up. The best way to do this is to eat breakfast. After eight hours of restful sleep, nothing boosts the metabolism like a healthy breakfast, including exercise.

If you skip breakfast, not only does your metabolism slow down, but so does your blood sugar. When blood sugar levels drop after skipping breakfast, you often feel sluggish and unenergetic.

Finally, low blood sugar in the morning makes you feel very hungry at the end of the day, which leads to impulsive snacking and overeating at lunch and dinner.

Breakfast helps the body feel full and satisfied and prevents overeating throughout the day.

Common reasons for skipping breakfast

Breakfast is usually skipped for a variety of reasons

  • Lack of time
  • I prefer to exercise first thing in the morning
  • When I wake up, I don’t feel like eating
  • I simply can’t digest my morning meal.

If you always skip breakfast for these reasons, what should you do?

Lack of time is not an excuse.

Most people don’t have the time to do this. However, it is worth taking the time to eat the most important meal of the day to lose weight.

If you are short on time and can only spare a few minutes for breakfast in the morning, try to

  • Eat something that doesn’t require a lot of preparation, such as freshly squeezed fruit juice, two or three pieces of fresh fruit, or a glass of low-fat yogurt. Even last night’s leftover roast is better than nothing.
  • Prepare breakfast the night before. Put a bag of cereal, plate, spoons, and toasting spices on the kitchen counter to be ready in the morning.
  • Do two things at once. For example, do something that is part of your morning routine, such as ironing your blouse or shirt while the toast is cooking in the toaster. (Don’t try to do two things at once when eating. You’ll eat too fast and it will interfere with your digestion. If you can’t avoid it, eat it anyway, but don’t do it too often).
  • Eat at least something, even if it’s just a little, and take the rest of your breakfast with you. For example, take a breakfast smoothie or your favorite cereal to work in a plastic container.
  • If you’re in a hurry, eat something as soon as you arrive. If you’re meeting someone, do it in a coffee shop or cafeteria. If you are always in a hurry to get to work, keep your breakfast cereal in the office kitchen or in your desk drawer.

Working out in the morning without breakfast doesn’t work.

Many people prefer to work out in the morning because they eat breakfast. This is supposed to boost metabolism and burn calories.

If you work out in the morning on an empty stomach, your metabolism is no higher than if you had eaten something beforehand.

What if you are too full to exercise? Ideally, exercise should take place one to two hours after breakfast (or another meal). However, if you prefer to work out in the morning or only have time in the morning, having a juice or small piece of fruit before exercise can help boost the metabolism needed to maximize calorie consumption during exercise.

Remember, you don’t have to eat three meals in the morning, but a small meal like a banana or fruit smoothie can already boost your metabolism.

I don’t want to eat when I wake up in the morning

If you don’t feel like eating when you wake up, you may have overeaten the night before.

You can eat up until shortly before bedtime, but if you do, try to eat something light and not very sweet, such as natural products that may interfere with your ability to fall asleep.

Good nighttime snacks include

  • a bowl of whole-grain cereal or bran
  • a piece of apple
  • low-fat cheese
  • Small turkey and salad sandwiches
  • A small yogurt with berries.
  • Smoothies or frozen yogurt
  • Hot milk or hot chocolate

I simply can’t digest food in the morning.

If this is the case, find something easy to digest or eat breakfast after showering and ready to go.

Breakfast is so important (especially if you’re dieting) that it’s worth experimenting with breakfast alternatives until you find something you can eat. Here are some possible options.

  • Milk and whole-grain or yogurt and cereal.
  • Instant oatmeal with sultanas.
  • Whole grain rolls with fruit and yogurt.
  • Whole grain toast with peanut butter
  • Fruit shakes with yogurt
  • Orange, strawberry, pear, and pineapple juice smoothies
  • Whole grain cheese and crackers
  • Cereal bars and ready-to-eat breakfast drinks.

Remember, to boost your metabolism at breakfast, it’s not what you eat, it’s what you eat. Once you get used to breakfast, start weaning your child off a healthy menu.

About Author:

Sara has completed her education in marketing and started her career as a digital marketer. She is a content writer by profession. And she would love to add multiple things to her knowledge that she can add to her writing style. She writes about bakery products like Brans Bread.