Is your excess weight just not budging, despite your hard efforts? The reason for this might be because you’re making mistakes at breakfast. A morning meal kickstarts your metabolism for the day, so you don’t want to mess that up!
Here are four common breakfast mistakes people make that prevents them from reaching their weight loss goals, and how to fix each one.
Four common breakfast mistakes and how to fix them
#1: You skip the meal as a whole to save calories
Forgoing breakfast may seem like a calorie-saver, but it can actually be a fat trap (gasp!). Researchers at Imperial College London found that when people went without a morning meal, their brand reward centres lit up when they were shown images of high-calorie foods. That means turning down treats becomes harder, and you’re likely to make up for the missed calories with junkier choices later in the day, when it’s tougher to burn them off.
How to fix it: Commit to eating something every morning. If time is an issue, stash a healthy energy bar containing fruit in your handbag, or blend up a fruit and vegetable smoothie.
#2: You choose high-carb foods for energy
Grabbing a muffin with your coffee might not seem all that bad, but a typical bakery muffins packs more added sugar than you should have for the entire day. Yup, that’s right – a staggering 44 g! According to the American Heart Association, women should top out at about 24 g of added sugar per day (that’s around six teaspoons’ worth).
How to fix it: It’s unnecessary to completely avoid sugar if you need a jolt to get going. Chop up one tasting square of dark chocolate and stir it into your oatmeal. Also, make fruit your friend: Blend up a smoothie or fold fruit into your oatmeal or yoghurt bowl. You can even top your toast with mashed avocado or almond butter, then slices of fresh pear or fig.
#3: You eat healthy but leave out produce
Only around 8% of people eat the recommended amount of fruit each day (two cups for a moderately active woman), and just 6% hit the mark for veggies (three cups), according to a report from Produce for Better Health Foundation. So, even if you have a nutritious egg on whole wheat sandwich in the morning, not fitting in some produce may keep you from hitting your daily goal.
How to fix it: Get it at least one serving at breakfast by grabbing a piece of fruit before heading out the house. For more, add vegetables to an omelette or toss greens into a smoothie.
#4: Your breakfast is too skimpy
Being pressed for time is one of the biggest reasons why people don’t eat enough in the morning. But, the expression “eat breakfast like a king, lunch like a prince and dinner like a pauper” holds up! Researchers in Israel found that overweight women who ate more calories at breakfast and fewer at dinner lost weight and had greater waistline reductions than those who flipped the numbers, even when total daily calories were the same.
How to fix it: Aim for a combination of lean protein, good carbohydrates and healthy fat in every breakfast. Instead of just yoghurt, for example, add in fruit and nuts. The bottom line is that if you work normal hours, your dinner should never pack twice as many calories as your breakfast.