Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

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
? Eat less saturated fat and cholesterol
? Have better nutrition habits
? Weigh less (women 4 kilograms (10 pounds) less, men 3 kilograms (7 pounds)less.

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 and become a happier, healthier you.

Scott Haywood


Knoxville News Sentinel

Orbera: New weight-loss balloon now available in Knoxville
Knoxville News Sentinel
Barring any complications, she'll have it in for six months as part of a comprehensive weight-loss program that includes diet and exercise. She hopes to lose 30 to 40 pounds before it's taken out, and she'll keep meeting weekly with a nutritionist and ...


Study of millennials says weight-loss apps don't help much
Researchers from Duke University wanted to see if capitalizing on that smartphone usage with a low-cost weight-loss app might help the 35 percent of young adults in the U.S. who are overweight or obese. If you're rooting for smartphones to solve all ...

and more »

Tech Insider (blog)

7 common myths about obesity and weight loss
Tech Insider (blog)
More than a third of US adults are obese. But despite its increasing prevalence in America and around the world, obesity — and what actually causes weight gain and loss — is frequently misunderstood. Frustrated by rampant misinformation, a large ...

and more »

Chippewa Herald

Weight loss: Strategies for success
Chippewa Herald
Weight management is a skill; and, like any skill, you need to practice it over and over again. You may be under the misunderstanding that you should be able to “just do it.” That would be like telling someone who wants to play the piano to “just do it ...

The Inquisitr

Kim Kardashian Jealous Of Khloe Kardashian's Weight Loss? Plans Post-Pregnancy ...
The Inquisitr
But now with Kim's second pregnancy weight gain and Khoe's weight loss success that includes hours in the gym, as documented in her new book, Strong Looks Better Naked, have the Kardashian sisters swapped places, and could Kim be jealous?
Kim Kardashian West on Instagram: “I'm so Thankful that me & my friends were ...Instagram
Kim Kardashian West on Instagram: “I'm also thankful for Posh Spice ...Instagram
Kim Kardashian: "Pregnancy Is the Worst Experience of My Life!" - Us WeeklyUs Weekly

all 288 news articles »

ABC News

5 Toxic Thoughts That Get in the Way of Weight Loss
ABC News
Many of the clients I work with have a pretty good handle on what they should be eating. They know which foods are the most nutritious, and they have the access and the resources to make good choices. What often gets in the way, however, is motivation; ...

and more »

CBS News

Obesity in youth may harm health later in life, even after weight loss
CBS News
A new study finds that even if overweight or obese young women slim down later on, obesity-linked damage to the heart may linger for decades. The research shows that even formerly overweight women remain at heightened risk for sudden cardiac death ...
Even After Weight Loss, Obesity Poses Danger Later in Life, New Study SaysChinatopix
Obesity in youth may harm health later in lifeWTSP 10 News
Overweight, obesity in early adulthood raises risk for sudden cardiac deathMedical News Today
all 34 news articles »

New York Times (blog)

Well | Counting Your Bites for Weight Loss
New York Times (blog)
So recently he and his colleagues began to consider alternative ways to spur weight loss, he said, a quest that led them to bite counting. Bite counting for weight loss is not a new idea. Many weight-loss programs suggest that people chew slowly and ...

New weight loss procedure with results as dramatic as 12 pounds a week
There's a new way to trim the fat. No, we are not talking about the turkey, we are talking about your waistline. It is probably not something you want to think about right before you serve up your Thanksgiving plate, but we found an amazing new weight ...

Food World News

Weight Loss Must Try: Hibiscus Teas!
Food World News
Incorporating the national bloom of Haiti into a weight-loss diet is not that easy as putting the petals into a glass, a tea can be a good start. Natur Boutique, specialists in herbal teas, creates an Organic Diet Tea that's accessible in high-street ...

Google News


Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright LLC. All rights reserved.