Are you eating breakfast in the morning? Are you one of the many who believe skipping breakfast is helping you decrease your calories for the day? Did you know by skipping breakfast you are actually preventing your weight loss goals?
According to healthyeating.org (the national weight control registry) which tracks people who have maintained weight loss of at least 30 pounds for more than a year, it was reported in 2003 that eating breakfast is one of the four most important behaviors that the study subjects share. The other three are eating a low-fat, high-carbohydrate diet, monitoring weight and maintaining a high level of activity. Breakfast eaters tend to eat fewer calories, less saturated fat and cholesterol and have better overall nutritional status than breakfast skippers.
According to healthyeating.org, when you skip breakfast, your blood sugar drops lower than it should. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning—often on high-fat sweets—or to eat extra servings or bigger portions at lunch or dinner. A study from 2005 found evidence that people who skip breakfast compensate later in the day with more refined carbohydrates and fats and fewer fruits and vegetables. But when you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day.
Eating breakfast every day may reduce the risk for obesity and insulin resistance, an early sign of developing diabetes, by as much as 35 to 50 percent, according to a study presented at a 2003 American Heart Association conference.
Breakfast choices are endless, but whole-grain cereals top the list as the best choice for weight control and improving health.
The Iowa Women’s Health Study in 2007 found that women who ate whole-grains at least twice per day had a 30 percent lower risk of dying from an inflammation-related condition over a 17-year period than those who rarely or never ate whole grains. Look for cereals that list whole grain or bran as their first ingredient and contain at least 2 grams of dietary fiber per serving. Bran cereal and oatmeal contain at least 7 grams of fiber per serving, or about 25 percent of the recommended daily intake.
If you never eat breakfast, try starting on the weekend when you have more time, then expand your routine to weekdays. You may be surprised how much easier your morning goes, and how much more healthy you eat throughout the day!
Exercise is also very important to help maintain your health goals towards weight loss. Having a personal trainer guide your fitness routine is proven to be the most effective. Call Brittney Carter today, a NASM certified personal trainer for a free consultation. 208-380-4799