Breakfast is the most important meal of the day. This is true especially if you’re trying to lose weight. But can go all out during breakfast? Some believe that you can eat as much as you want for breakfast and still lose weight — provided that you starve yourself for the rest of the day. There is no truth to this at all.
When losing weight, you want to burn off more than the amount of food you consume. A high-calorie breakfast will lead to increased calorie intake. Eventually, this will lead to obesity.
It pays to be mindful of the food you eat and the amount of food you consume during breakfast. Breakfast works to provide fuel for the rest of the day. That doesn’t mean wolfing down mountains of pancakes and sausages. You want to focus on high-fiber foods and fresh fruits so you feel fuller for longer.
Importance of Controlling Your Portions
Tracking your food portions is just as important as exercising regularly. Even if you work out all day, if you keep overeating, you will gain weight. It’s not just enough to adopt a healthy lifestyle and make sensible food choices. You have to control your portions so you don’t overeat. Sure, there’s nothing more satisfying than a big breakfast. But’s this is a sure-fire way to gain more weight.
If you cannot control your portions, you can focus on low-calorie foods. Eat as many green, leafy veggies as you can. Turn to brown rice rather than white rice. These small changes in your diet help minimize your calorie intake.
How to Do Breakfast Right for Weight Loss
Breakfast should be done right if you want to lose weight. Below are practical tips how you can enjoy your first meal of the day while also maintaining or losing weight:
Eat as Soon as You Wake Up
Studies show that breakfast jump-starts a person’s metabolic rate. The kind of food you eat for breakfast also helps minimize the chances of overeating or snacking as the day progresses. So as soon as you wake up, jumpstart your metabolism by noshing on healthy foods. We recommend whole grains, nuts, fresh fruits, and veggies.
Making the Right Choices
When it comes to breakfast, you want it fast, filling, and nutritious. A filling breakfast will prevent a mid-morning crash. Opt for foods that are digested slowly, like protein-rich or fibrous foods. These foods will keep you energized throughout the day. You will also feel fuller so you don’t make unhealthy food choices at lunch and dinner. Also, do not eat sugar-rich breakfast foods like pancakes, donuts, etc. These foods are very easy to digest and cause your glucose level to spike. When your blood sugar crashes by mid-morning, you’re hungry again.
Prepping Your Meals
Don’t overdo breakfast. You want sensible portions; check what are the recommended serving sizes for certain types of foods. Prep your meals early if you can. This way, you don’t overeat. When you observe the right servings, you don’t consume more calories. Keep this up and you will be shedding weight in no time at all.