I LOVE BREAKFAST! :)
It's my favorite part of the morning, getting to eat a nice-sized meal and not feel guilty about it!
Tip 41: Eat breakfast!
Click "read more" for some great breakfast meal ideas, and a look at why it really is the most important meal of the day! :)
8 reasons why you NEED breakfast to lose weight:
1. It's a kickstart to your metabolism in the morning. When you're asleep, your body is fasting (not eating) which means the metabolism slows down. Breakfast "breaks" this "fast" by giving your body food. This starts your metabolism (our internal calorie-burning machine!) moving for the day.
2. It helps you avoid overeating. Having breakfast reduces your hunger for the entire day. This does NOT mean you can live off of breakfast alone, but it does mean that if you have a good start to the day, you'll continue on that good path throughout the day.
3. You have more energy. If you eat breakfast, your body has more energy throughout the day. Do you suffer from the afternoon exhaustion-induced munchies? If yes, having a good breakfast can help you stay more energetic and less likely to reach for the vending machine for an energy boost.
4. You make better choices throughout the day. Studies have shown that people who eat breakfast tend to eat a healthier diet overall. This means more fruits and veggies and less cakes and candies. Did you skip breakfast? This means you're also more likely to skip out on fruits and veggies as well. (See my source at the MayoClinic).
5. Your body is less likely to store more fat than it needs to. Any prolonged hunger or fasting leads to an increase in the body's insulin. Skipping breakfast is one such situation. That increase in insulin triggers other responses in your body. The one to be concerned about is an increase in fat storage. An increase in fat storage in layman's terms is weight gain. So if you're skipping breakfast to cut calories, you're definitly doing more harm than good!
6. You're less likely to be obese if you eat breakfast. Studies have proven that those who eat breakfast significantly decrease their likelihood of becoming obese. Furthermore, if you're already overweight, these same studies show you can slim your waistline by just starting to eat breakfast. (See my source at the MayoClinic).
7. You're more active throughout the day. An increase in energy leads to a desire to get up and get moving. But skipping breakfast can lead to lethargic behavior, tiredness, sleepiness, and other day-long drops in energy and physical activity.
8. Increases mental concentration and focus. Eating breakfast might make you smarter! Okay, maybe I wouldn't go that far, but breakfast definitely improves cognition, concentration, and takes you out of that familiar "morning fog" we all get in at 7 am.
7 things to keep in mind at breakfast time:
7. try to eat as soon as you wake up (within 30 minutes) for the most benefit
6. breakfast should be almost guilt-free. you can (and should) be eating your highest-calorie meal for breakfast
5. you shouldn't go crazy and overindulge in junk food and other bad-for-you food for breakfast. keep it as healthy as possible.
4. some breakfast is better than no breakfast. woke up late? grab a piece of fruit and a cheese stick on the go, or keep a snack at work or in your car (make sure its not perishable) for emergencies when you didn't have time to eat at home.
3. you don't have to stick to strictly "breakfast food" if you're smart about it, as i said, don't go crazy with calorie consumption!
2. if you can't stomach food well in the morning (i sometimes have this problem) split breakfast into two (or three) smaller snack-sized meals throughout the morning. i would recommend having the protein first, then carbs, the fiber
1. enjoy it! don't scarf it all down in 5 minutes. your biggest meal is breakfast- savor it!
3 things you should have in your breakfast:
1. protein - gives you that quick, lasting energy and satiety. ex: eggs, lean meat, tofu
2. fiber - keeps your fuller longer. ex: fiber-fortified cereal, fruit
3. complex carbohydrates - gives you quick and long lasting energy. ex: whole grain cereals
3 things to avoid in your breakfast:
1. anything too sugary - this includes pastries, doughnuts, sugary cereals, any coffee/morning drinks with alot of sugar (yeah, sorry Mr. Frappuccino!)
2. "quick" convenience foods - poptarts, toaster pastries, prepackaged/microwaveable foods
3. going too crazy - breakfast should be an almost guilt-free meal, but don't overdo it with high-calorie foods or sweets, and still keep your portion sizes in check!
5 of my favorite breakfast ideas:
1. 2 hard boiled eggs with a slice of whole-wheat rye bread topped with a little crunchy peanut butter
2. fortified cereal with skim milk and a banana
3. a lean ham, swiss cheese, and egg sandwich on whole-wheat bread
4. a 2-egg omelette with mushrooms and ham with a slice of whole-wheat bread on the side
5. oatmeal with fresh fruit
Mmmm, breakfast! You sound tastier already!
Just Another Whale,
MyzzLyzz
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