There’s a reason it’s called “break fast;” it’s what you do to end the self-induced nocturnal fast you just completed while sleeping. Put off eating until lunch, and you’re basically starving your body of what it needs to kick start your metabolism, restore your energy levels and rev up your focus. Plus, studies show that breakfast eaters are more likely to maintain a healthy weight…and that’s a key factor in a heart-healthy lifestyle.
Here are some of the ways that regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:
Eating breakfast may reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as vending machine candy or doughnuts at the office. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body’s insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.
Eating breakfast may get you on track to make healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you’re more likely to skip fruits and vegetables the rest of the day, too.
Eating breakfast may give you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Skipping breakfast is associated with decreased physical activity.
So, if you skip breakfast — whether you’re trying to save time or cut calories — you may want to reconsider, especially if you’re trying to control your weight. Why not top off your mornings with these ten fast, flavorful and filling choices?
- 1 - Hot unflavored oatmeal with a sprinkle of brown sugar, raisins, walnuts and/or ground flax seeds.
- 2 - Whole grain, high fiber (5g or more) cold cereal with fresh or dried fruit and skim milk.
- 3 - Low-fat yogurt with fruit and low-fat granola.
- 4 - Whole wheat or whole grain toast with natural peanut butter.
- 5 - Breakfast smoothie made with ½ cup of fresh or frozen unsweetened fruit, 1 cup of low-fat yogurt, ½ cup of orange juice and a teaspoon of wheat germ.
- 6 - Fruit salad of apples, bananas and oranges.
- 7 - Fiber-rich bran flakes mixed with low-fat yogurt and ¼ cup of nuts or dried fruit.
- 8 - Multigrain pancakes topped with fruit and low-fat yogurt.
- 9 – Whole grain waffle topped with natural peanut butter, sesame seeds and raisins.
- 10 - Egg white frittata with vegetables and shredded cheese.