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Breakfast and Weight Loss
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 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 ? I'm not hungry when I wake up ? I just can't stomach food first thing in the morning Here's 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 doesn't 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 night's 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 you're eating, you'll 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 you're 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 won't reach the same heights it would if you ate something before hand. What if you don't like to exercise on a full stomach? Ideally we shouldn't really work out until an hour or two after your breakfast (or any other meal), but if you like exercising in the morning or it's 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 don't 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. I'm not hungry when I wake up If you're not hungry when you wake up, chances are you are eating too much the night before. It's 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 can't stomach food first thing in the morning If you feel like this regularly find something you can stomach or leave breakfast until after you've 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 you're used to eating breakfast regularly, then try weaning yourself on to healthier options. For all your weight loss and healthy lifestyle needs, visit www.weightloss.com.au and become a happier, healthier you. Scott Haywood
MORE RESOURCES: The US may have hit peak obesity Morning Brew Men and women should eat different breakfasts — especially if they want to lose weight. Here’s why Toronto Star Semaglutide saps mice’s motivation to run Science News Magazine Man who shed almost 60 kg shares unexpected side-effect of his drastic weight loss: ‘Embarassment’ Hindustan Times 9 best fat burner supplements for men - Tested by experts The Jerusalem Post “I’m Ozempic In A Bottle”: Christina Aguilera’s Drastic Weight Loss Sparks Concerns Among Fans - AOL Eli Lilly’s Weight-Loss, Diabetes Drug Shortages Are Over, FDA Says - WSJ The Wall Street Journal Viking Therapeutics Threatens Pharma Giants In Obesity Drugs Investor's Business Daily Eli Lilly’s weight-loss drug no longer in shortage, FDA says The Washington Post Lilly weight-loss drug copycats dealt blow as shortage ends Los Angeles Times Hims & Hers Health Asserts Demand For Its Compounded Weight Loss Offering To Continue Despite Resolved Supply Shortages Yahoo Finance As weight loss medications gain popularity, what you should know LehighValleyNews.com As GLP-1s for Weight Loss Become More Common, Providers Question Their Impact on Treating Eating Disorders Behavioral Health Business Jelly Roll's Wife Bunnie XO Details TMI Experience "Microdosing" Weight-Loss Drug - E! Online E! NEWS Hims & Hers Health stock tanks after FDA says competitor Eli Lilly's weight-loss drug shortage is over Fast Company WeightWatchers (WW) Adds Compounded GLP-1, Expanding Accessibility and Affordability of Weight Loss Medications StreetInsider.com The Ninja Creami is my secret weight loss weapon, and now it's got a massive Prime Day discount TechRadar Olfactive Biosolutions Granted Patent to Repurpose Food Molecules for Weight Loss and Blood Sugar Reduction Post Register Best Weight Loss Supplements of 2024: 11 Products That Work The Jerusalem Post Optavia can help manage weight loss KOIN.com See the weight loss of one woman with help from Simple Health Integrated Medical! KTVI Fox 2 St. Louis Accounting for Psychological Factors in Weight Loss Programs Physician's Weekly Could unfiltered coffee help reduce visceral fat, aid weight loss? Medical News Today Enter Our Weight Loss Dyson Sweepstakes and Survey Woman's World Can intermittent fasting help with weight loss? Harvard Health Weight Loss Drugs 101: Benefits and risks you need to know before picking up a prescription VCU Health Jelly Roll can't keep the smile off his face as he takes to the stage after almost 300lb weight loss HELLO! Woman reveals she ate ‘eggs and potatoes for breakfast every day’ to lose 31 kg; find out if it actually works Hindustan Times Men's health company MangoRx launches weight loss drugs Dallas Business Journal Jelly Roll’s wife Bunnie XO details horrifying experience ‘microdosing’ a weight loss drug The Independent Is Green Tea Really ‘Nature’s Ozempic’? The New York Times Mounjaro and Zepbound Are No Longer in Shortage, F.D.A. Says The New York Times Kareena Kapoor's nutritionist Rujuta Diwekar says how much fat you will lose through exercise depends on these 3 factors Hindustan Times Lizzo WOWS While Showcasing Dramatic Weight Loss ThatGrapeJuice Hims & Hers Health Stock Falls as FDA Drops Eli Lilly Weight-Loss Drugs From Shortage List Investopedia Employees Want Weight-Loss Drugs, but How Can Employers Afford the Costs? Employee Benefit News 2 Next-Gen Weight Loss Stocks That Are Worth Buying Right Now The Motley Fool My dentist told me they couldn't remove a tooth because of my weight. It was the wake-up call I needed to lose 100 pounds. Business Insider The Weight Loss Hacks That Claim to Work Like Ozempic The New York Times Medifast Drives Growth With Weight Loss Transformation Strategies Zacks Investment Research Fatty Liver Disease: The Process Behind the Benefit of Weight Loss Drugs Yale School of Medicine 9 causes of sudden weight loss in women Health shots Weight-loss drug linked to fewer COVID deaths Harvard Gazette Weight-loss drugs change shopping habits The Washington Post Popular diabetes and weight-loss drug associated with lower opioid overdose risk The Daily | Case Western Reserve University Guest column | I’m fat. Here’s why I’m not taking a weight loss drug. The Washington Post |
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