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
Im not hungry when I wake up
I just cant stomach food first thing in the morning
Heres 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 doesnt 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 nights 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 youre eating, youll 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 youre 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 wont reach the same heights it would if you ate something before hand.
What if you dont like to exercise on a full stomach? Ideally we shouldnt really work out until an hour or two after your breakfast (or any other meal), but if you like exercising in the morning or its 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 dont 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.
Im not hungry when I wake up
If youre not hungry when you wake up, chances are you are eating too much the night before.
Its 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 cant stomach food first thing in the morning
If you feel like this regularly find something you can stomach or leave breakfast until after youve 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 youre used to eating breakfast regularly, then try weaning yourself on to healthier options.
Scott Haywood is the editor of Australia's leading weight loss and healthy lifestyle website weightloss.com.au. Weightloss.com.au is a free weight loss resource and weight loss products guide.
