Breakfast Morning Habits That Help You Lose Weight

No matter what your weight loss goals are, losing weight can feel impossible at times. No matter what your weight loss goals are, losing weight can feel impossible at times. This article lists simple morning habits to incorporate into your regimen to aid your weight loss efforts.

For years, diet and nutrition experts have said a morning meal is a wise idea. But after a University of Alabama at Birmingham (UAB) study showed that overweight breakfast eaters weren’t any more likely to slim down than those who skipped it, many were left wondering if they should bother, after all. “Yes, you should eat breakfast,” says Suzy Weems, PhD, a registered dietitian and professor of family and consumer sciences at Baylor University in Waco, TX. But that doesn’t mean you should dig into a stack of pancakes and a plate of bacon. The UAB study didn’t look at what people were eating. It didn’t look at how many calories they were getting, either. 

“You can’t have Twinkies and coffee and expect to slim down, or even maintain weight loss,” Weems says. “The food you choose matters.”

Importance of Protein in Breakfast

If you’re trying to maintain a healthy weight or have a hard time keeping your hunger in check in the morning, you probably already know how important starting your day with a high-protein breakfast is. 

 

It’s easy enough for most of us to get enough of the nutrient at lunch and dinner, but breakfast, meanwhile, is a different story. Considering bagels, cereal, and fruit-heavy smoothies don’t always pack a protein punch, you may be looking for some new high-protein breakfast ideas. Even worse, if you skip your morning meal, you’re not getting any protein at all. Breakfast really is as important as it’s chalked up to be—and it’s a great way to fit extra protein into your diet. Here’s what to look for in high-protein breakfasts, plus how much you really need to power through your day.

Protein makes you feel satiated and gives you the energy you need to function, making it ideal for the first meal of the day. When you eat in the morning, you’re essentially coming out of a multi-hour fast,

“Even the simple act of eating protein burns calories,” says Poon. “Protein has a higher thermic effect than the other macronutrients, which means your body uses more energy digesting this macronutrient than fat or carbohydrates.”

 

First Exercise Than Eat

 

It is common thinking that eats something before going for a morning walk or exercise, But after advanced research, myth is proven wrong.  Recently Dr. Heather mody revealed about that truth. Eating and exercise go hand in hand. When and what you eat can be important to how you feel when you exercise, whether it’s a casual workout or training for a competition. 

“When we work out in a fasted state, we burn through this stored glycogen, so we are more likely to burn fat for fuel,” she explains. But it does not mean that you go for a very hard gym workout with an empty stomach, it will damage your body strength,  If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. Emphasize carbohydrates for maximum energy.

Dr. Moday adds “There is also an ‘afterburn’ effect to exercise in which your metabolic rate increases post-exercise for several hours, so you will actually burn more calories post-workout while you are fueling,” 

Drink Plenty Of Water

If you are a coffee person and love to enjoy your coffee just after leaving your bed, or if you are addicted and love to consume cigrate then it’s better for you to replace your habit with drinking water. Study shows that starting your morning by consumption of water at least full glass, will help not only to activate your body sensors but also clean your stomach.

“Staying hydrated supports healthy digestion, which can lead to a healthy weight and belly appearance,” she continues. “No matter how you look at it, drinking a lot of water can help you achieve your health goals.”

Never Do Breakfast Too Early

Skipping breakfast can lead to an array of health problems including stress, fatigue, and increased susceptibility to obesity and diabetes. Note that in order to reap the benefits of eating breakfast, you must ensure what you’re putting in your body is both filling and healthy. Many of us like to have breakfast so early as they have to go to offices, business, etc, although it is good but if we talk about weight loss then we should do some workout before breakfast and try to avoid the early eating as it can increase your fat level and blood sugar. 

Note that in order to reap the benefits of eating breakfast, you must ensure what you’re putting in your body is both filling and healthy. Loading up on sugar-loaded cereal, frozen waffles, or breakfast bars doesn’t constitute a nutritious breakfast. Even store-bought fruit juice and smoothies and non-fat yogurt are a big no-no.

 

Mindful Eating

Mindful eating (i.e., paying attention to our food, on purpose, moment by moment, without judgment) is an approach to food that focuses on individuals’ sensual awareness of the food and their experience of the food. It has little to do with calories, carbohydrates, fat, or protein. The purpose of mindful eating is not to lose weight, although it is highly likely that those who adopt this style of eating will lose weight. The intention is to help individuals savor the moment and the food and encourage their full presence for the eating experience.

“Tuning into your body like this every day can help you develop the tools to listen to your body’s natural signals, including signs of hunger, which sets up a strong foundation for healthy eating,”  “Mindful eating has been shown to support the development of healthier eating habits that can lead to weight loss,” Dr. Moday

 

Eat Veggies

“Keeping balance in mind and trying to have a serving from at least three or even four different food groups in your breakfast meal is a great way to start your day,” suggests the health and wellness coach.

“Fiber also supports balance in your gut microbiome, which can contribute to sustained weight loss,” Poon says. “Vegetables can also contain nutrients that can decrease belly bloat, such as the potassium and magnesium found in leafy greens that can help your body balance sodium levels.”

Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for the health and maintenance of your body. As part of an overall healthy diet, eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Adding vegetables can help increase intake of fiber and potassium, which are important nutrients that many Americans do not get enough of in their diet.

Metabolism-boosting Beverages and Spices

Try some drinks which can boost your metabolism power and help to reduce weight quickly. Some are as fellow

• Green tea
• Coffee
• Apple Cider Vinegar (ACV)
• ​Coconut water
• Ginger tea
• Lemon water

“Drinking coffee with a dash of cinnamon might help moderate your blood sugar, which can lead to healthier eating patterns,” she says. “Keep in mind though that a dash of spice is not going to lead to miraculous weight loss. These foods can simply add value to an overall regimen that includes a wholesome diet, regular exercise, and a healthy, balanced mindset.”