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Weight Loss Information from experts |
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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: What Nearly Brainless Rodents Know About Weight Loss and Hunger The New York Times Jelly Roll Reveals His Goal Weight and the Risky Activities He Wants to Do Once He Hits It People.com Fitness coach says 'eating same meals every day is a weight loss hack', shares how to shed 9 kg in 90 days Hindustan Times Eli Lilly sues companies selling alternative versions of its weight loss drug : Shots - Health News NPR Woman dies after ’circus act’ weight loss surgery in Mexico FOX 9 Minneapolis-St. Paul What’s next for GLP-1s? Healthcare Brew Say goodbye to cheap versions of Ozempic and Wegovy Fast Company Cross-cultural differences in weight loss maintenance: a comparison between North America and Europe Nature Mitolyn Reviews: Doctor's Analysis – Can It Naturally Enhance Energy, Burn Fat, and Support Mitochondrial Health? GlobeNewswire Why GLP-1 Weight-Loss Drugs Are Hard to Make into Pills Scientific American AG Yost Warns Med Spas: Stop Misleading Consumers About Weight-Loss Drugs Ohio Attorney General (.gov) Association between plausible genetic factors and weight loss from GLP1-RA and bariatric surgery Nature Lizzo Reveals How She Lost the Weight and Conquered Her Anxiety. Plus, Why She Quit Starbucks People.com Music star Jelly Roll reveals his weight-loss goal Yahoo News New Zealand Novo Nordisk Just Leapfrogged Eli Lilly With A Weight-Loss Pill Investor's Business Daily Trump Sparks Ozempic Mystery With Miraculous Weight Loss The Daily Beast Daily Pill May Work as Well as Ozempic for Weight Loss and Blood Sugar The New York Times What to Know About Eli Lilly’s Daily Pill for Weight Loss The New York Times How Kristen Lost 55 Lbs With Zepbound After Breast Cancer and Years of Yo-Yo Dieting womansworld.com Column | What the science says about intermittent fasting The Washington Post Your 6-Week Ozempic Guide: Lose Weight Faster With Fewer Side Effects firstforwomen.com Trump’s dramatic weight loss at 78: Did he take Ozempic? This is what White House is saying Times of India CA drug spending doubled due to weight loss drugs, illegal immigrants The Center Square Inside Lizzo’s Weight Loss Journey: Everything the Singer Has Said About Prioritizing Her Health People.com 7-Day High-Protein Mediterranean Diet Meal Plan to Help Lose Visceral Fat, Created by a Dietitian EatingWell Mounjaro can help maintain long-term weight loss Medical News Today “We’re overfed but undernourished”: Dr Jack Mosley on carrying on his father Michael’s weight-loss legacy Good Housekeeping Reimbursing weight loss drugs for all who could benefit would push State’s annual medicines bill to €10bn, doctors told The Irish Times Lilly's oral GLP-1, orforglipron, demonstrated statistically significant efficacy results and a safety profile consistent with injectable GLP-1 medicines in successful Phase 3 trial Eli Lilly and Company Eating More Protein And Fiber Is Key For Weight Loss, Study Finds. Here's How Much To Consume. Women's Health Forget diets or gym. Ram Kapoor lost 55 kilos weight with mindset shift that changed his life forever The Economic Times Why Blue Cross Blue Shield is rolling back coverage of GLP-1 weight loss drugs in Massachusetts WBUR Do semaglutides lead to healthy weight loss? Post and Courier Healthy Tips for 'Weight Wellness' with Cypress Wellness Pharmacy Gulf Coast News and Weather - Southwest Florida News How a New Weight-Loss Pill Could Transform Health Time Magazine Jelly Roll Has Big Plans When He Reaches His Goal Weight EntertainmentNow |
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