Don’t skip breakfast

Nov 5, 2011 by

Don’t skip breakfast
I know mornings can be hectic and I hear this WAY too often than I want to: ” I just don’t have time for breakfast!” MAKE TIME! Eating a good breakfast sets the tone for the rest of the day!
Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn’t true; the body expects to be refueled a few times each day — starting with breakfast.
Actually, eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to maintain a healthy weight, because you will be able to control your appetite until midday and overeating throughout the day is also less likely.
  • Eating breakfast increases your metabolism (or calorie-burning – rate)
  • Increased your learning ability and attention span (especially for kids).
  • It has been shown that breakfast eaters tend to have a lower BMI (Body Mass Index) than breakfast skippers.
  • Studies also show that obese persons are prone to skip breakfast, leading to a high caloric intake at nighttime, while normal weight persons’ caloric intake is more evenly distributed throughout the day.
Breakfast skippers tend to eat more food than usual at the next meal or nibble on high-calorie snacks to stave off hunger. Several studies suggest that people tend to accumulate more body fat when they eat fewer, larger meals than when they eat the same number of calories in smaller, more frequent meals.
What you choose to eat for breakfast makes a big difference for your health. A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits. A variety of fruits can bring you near the minimum number of five (5) daily fruit and vegetable servings recommended.
Stay away from the sugary cereals, syrups, pastries, and white breads because they are digested quickly and will leave you hungry and tired in a couple of hours. Protein and fiber satisfy your hunger and will keep you feeling full until lunch time.
Breakfast on the Go
To resist the temptation to grab a doughnut, shop smart. Stock your pantry with healthful ingredients, like oatmeal, whole wheat bread, wheat germ, nuts andcanned or dried fruit.
Flaxseed from health food stores is an excellent source of omega-3 fatty acids, which you can grind and add to low-fat cereal, yogurt, cottage cheese and smoothies. Some other quick and healthful ideas are:
  • A nonfat or low-fat yogurt parfait layered with fresh fruit and cereal, nuts or raisins
  • Low-fat yogurt mixed with fresh fruit in a blender for a vitamin-rich smoothie
  • Whole wheat toast with a little peanut butter and banana slices
  • Instant or quick-cooking oatmeal or whole grain cold cereal with raisins or fresh fruit and low-fat dairy or soy milk
  • Fish, such as leftover salmon, on a whole grain bagel with reduced or nonfat cream cheese
  • My favorite: Veggie Omelet with leftover salad: red peppers, scallions, grilled onions, tomatoes  etc (You can get really creative here)
Bon appétit! Kalí óreksi! Bonum appetitionem! Сайхан хооллоорой! Poftă bună!Приятного аппетита! ¡Buen provecho! Yoqimli ishtaha!

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2 Comments

  1. You don’t need to lose weight, but ratehr you should try to gain muscle in effect, gain weight (ignore your scale). The “skinny fat people” that you are talking about have a low percentage of lean mass and a high percentage of fat for their weight. The only way to correct this is by building muscle. You can’t build muscle if you are worried about your weight.And, no matter what you do, you may always have a “tummy”. It’s best not to try to target weight loss especially if you are already thing you may never be satisfied. The people who have rock solid abs are either 1) airbrushed or 2) have put their bodies into extremely low fat percentages (less than 12% body fat for women) for competitions they also lose their breasts when they do this, but it’s usually only temporary as they gain the fat back after their competition or photoshoot or whatever.Adding some muscle will definitely help make your appearance firmer, and the best part is that you don’t have to cut calories you just eat clean.

    • I’m not sure how you can minimize how much you gain but I’m on my third prcangney and by 5 weeks my jeans were buttoning. I’ve also heard that each time you have a baby they gain a little more which obviously isn’t always true. My first son was 8lb 12 oz and my second was 8 lbs 14.5 oz so he was just slightly larger. I’ve never had cravings so I don’t know how hard it would be to go against them but you could always ask your doctor what foods will give the baby everything he/she needs but not make you gain the extra weight.

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  1. Where do cravings come from? - Sweet Potato Diaries | Sweet Potato Diaries - [...] cravings: Eat breakfast every day (skipping breakfast can make cravings worse; see my article on breakfast) and get plenty of [...]

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