Eat breakfast every day.
Why is skipping breakfast a poor weight-loss strategy?
In an article written for Lifetime by Patricia Curtis, the author believes that breakfast really is important for your physical and mental health. A study at Vanderbilt University found that women who changed their diet to include breakfast lost more weight over a 12-week period than those who did not.
The American Dietetic Association examined three national surveys and was in general agreement that breakfast can be an important contributor to diet quality and cognitive performance, particularly in children.
Tuft University's newsletter reports that not only is breakfast an easy meal for consuming things that people tend not to get enough of: calcium in milk, yogurt or cheese; fruit on top of cereal; and whole grains in cereal itself, but it can also provide a psychological boost to anyone trying to lose weight. The theory is that if you start the day off with the right foods, you'll be less included to eat no-so-good foods later in the day.
Harvard University research recently found adults who eat breakfast are nearly 50 percent less likely to be obese compared to people who don't eat breakfast. Researchers there studied about 2,800 people between the ages of 25 and 37 and followed them for eight years. Using self-reports on breakfast eating and other risk factors, researchers found the breakfast eaters had lower weight and lower insulin levels.
Even if you are pressed for time in the morning you can use some easy options and get some of it ready the night before. Try whole-grain toast with peanut butter with a piece of fruit; dry cereal mixed with low fat yogurt or a hard-cooked egg sliced into a whole-wheat pita.
Common breakfast foods are nutritional. Cereal, a carbohydrate rich food, gives you energy, but also gives you a full feeling, and makes it less likely that you'll snack mid-morning. Cereal, eaten with milk, is a great source of protein - and the body burns more calories to digest protein. Fiber is found in everything from bran muffins to bananas, and more difficult to digest, helping you feel fuller, longer.
Try and eat within an hour of waking up and actually make time for breakfast. Something simple like cereal, skim milk, fruit and a piece of whole wheat grain toast is a low calorie and a good start to your day.
Learn the calorie content of your favorite juice. Juice that's not 100 percent juice may have extra sugar and calories. (You may be better off eating the fruit than drinking the juice - even 100 percent juice.) Coffee may not have calories, but watch the sugar and cream. Limit muffins and bagels to small portions - the size of a tennis ball.
(To read the entire article, see http://www.missico.com/personal/tidbits/health/breakfast)
Here are some other reasons that breakfast is important
- You won't feel hungry
- You will likely feel happier than if you didn't eat
- You are not as likely to eat later in the day
- Your memory and concentration will be better
Breakfast on the run might consist of
- A cereal bar
- A glass of skim milk
- Toast
- Fruit
- Yogurt
- Yogurt and fruit
- Raisins or dried fruit
- Cheese
- Plain popcorn
- Make a fast smoothie to go - some fruit with some cold skim milk
- Cereal with milk and a banana
- Peanut butter toast and fruit
- Instant oatmeal made with milk
- Lowfat muffin and fruit
- Frozen pancakes or waffles topped with yogurt
- Cheese pizza and orange juice
- Bagel and cream cheese
- Cheese toast
- Lean ham and cheese on a toasted English muffin
Avoid: high fat foods such as bacon, sausage, hash browns, biscuits and gravy. Limit donuts, sweet rolls and breakfast pastries. Also, beware of breakfast sandwiches at fast food restaurants - most are high in calories, fat, salt, and cholesterol.
Remember: There is no research to indicate that if you skip breakfast, you will lose more weight. (The National Weight Control Registry)
If you eat a breakfast full of carbohydrates, you may feel hungry sooner. Consider eating a breakfast with carbohydrates, protein and low fat products. Protein and fat release energy at a slower pace and that will help you to keep the full feeling longer. Also, a breakfast higher in fiber will make you feel fuller longer. Consider switching sugary cereals to fiber containing cereals, and add peanut butter to your toast, or grab that leftover cheese pizza from last night from the refrigerator.
Model good behavior: Breakfast is a family affair. Research shows that children model the behavior of their parents, and in particular, their mother. Children who see their parents eat breakfast are more likely to eat breakfast, too.
No appetite first thing in the morning?
Start small. Try a piece of fruit, or half a carton of yogurt.
Get ready for work first. By the time you've been up for a while you may begin to feel hungry.
Pack a breakfast to eat later. Select grab and go items that you can take to work. Instead of going to the vending machine when hunger hits, pull out your breakfast.
If you are not a regular breakfast eater - try it for a week. Notice any change in your performance, energy or mood during your morning. Experiencing the positive results of eating breakfast may persuade you to find time to fit it into your daily schedule.
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