Better Breakfast Habits for Maintaining or Losing Weight
We’re heading into the most difficult season of the year: sugar season. Between Halloween and Valentine’s Day, sugar abounds. When the options for treats and cookies are coming at you from every corner, it can be hard to maintain or lose weight during these winter months. What if there was a great way to start every day on the right track? Good news! There is, and it’s called: breakfast. And below are six tips for making the most of it.
1. Eat it! If you're a habitual breakfast-skipper, it’s time to change that habit. It’s the most important meal because it calibrates your body for the rest of the day. Breakfast helps regulate your blood sugar and keeps you from crashing earlier and can help prevent you from reaching for those sugary snacks.
2. Don’t wait. Try to make a point of eating within an hour or two of waking up. That way you don’t get over-hungry or hangry. With a good meal in your stomach, you are less likely to snack, or grab that greasy, instant to-go item on your way to the next thing.
3. Reach for the meat. Okay, so if you don’t like meat, that’s not a good rule, but the basics behind it are saying amp up your protein. The body can only take in 25-35 grams of protein at a time, and nutrition experts recommend consuming that much per meal instead of a large portion at one single meal. Great breakfast options include bacon, greek yogurt, eggs, or cottage cheese.
4. Pile it on. Make sure there is at least 300 calories worth of food on your plate. If your breakfast is too tiny, your body will burn it too quickly and you’ll be hungry way before your next meal, and you likely won’t be getting the proper amount of nutrition either.
5. Fiber up. Nutritionists recommend consuming 1/3 of your daily value of fiber at breakfast–that’s 8 grams for women and 13 for men. Try a bowl of oatmeal with a cup of raspberries on the side–and you’re there! Additionally, fiber helps you stay full longer, and a high-fiber diet has been correlated with weight loss.
6. Taste the rainbow. Most of us could use more fruits and vegetables (hint: these are also high in fiber!), and what better meal to add to these than in your breakfast. Berries are great for breakfast, and veggies go well when mixed with eggs. Make what you’re eating pretty to look at and you will probably enjoy eating it more than if it was all beige and brown.
Source: Migala, Jennifer. “7 Breakfast Mistakes That Could Be Sabotaging Your Weight Loss.” Eating Well. 9 March 2022.