5 breakfast habits that actually work for weight loss
What's the story
Breakfast is the most important meal of the day, irrespective of whether or not you are trying to lose weight. We all have come across a lot of different health information associated with breakfast and weight loss. Some choose cereals, while others swear by eggs or other lean proteins. Here are some breakfast habits that can boost your weight loss journey.
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Why does it matter?
It is extremely important to consume food that is nutritious and also helps you shed those extra kilos. Some people actually skip their breakfast entirely which is the worst thing you can do to yourself. A good, healthy breakfast not only kick-starts your metabolism but also helps you to burn calories throughout the day.
#1
Eating enough protein
Consuming enough protein is one of the most effective breakfast habits for weight loss as more calories are used to metabolize protein. Studies show that increasing protein intake from 15% to 30% made overweight women consume 441 fewer calories daily without any intentional restrictions. So include protein-rich foods like eggs, yogurt, and peanut butter in your breakfast.
#2
Drinking plenty of water
Drinking enough water before, during, and after breakfast is one of the keys to healthy weight loss. Staying hydrated aids in digestion, which eventually helps to maintain your weight. Drinking a glass of water before reaching out for something unhealthy can help you curb unnecessary snacking. Having it before meals suppresses your appetite, thus leading you to eat less.
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Drink water, stay hydrated!
A study showed that overweight female participants who drank 500ml of water 30 minutes before breakfast, lunch, and dinner, in addition to their regular water consumption experienced a reduction in body fat and body weight. They also experienced suppression of appetite.
#3
Reducing your sugar intake
Adding too much sugar to your morning coffee can derail your weight loss goals. Apart from weight gain, eating too much sugar can lead to liver disease, heart disease, and an increased risk of type 2 diabetes. The World Health Organization had said that only six-10 percent of our daily calories should come from sugar. Instead of sugar, try using jaggery powder or honey.
#4
Eating a veggie-loaded breakfast
Vegetables for breakfast might not sound like a very appetizing option. However, we all know how nutritious vegetables are. They are full of fiber, phytonutrients, and antioxidants, which keep us full for a longer time. You get numerous vitamins and minerals from them, too. Vegetables also contain nutrients that can reduce belly bloating. Try stir-fried veggies or mix some up in your omelet.
#5
Skipping breakfast is a complete no no
Breakfast literally breaks your overnight fast and restores energy levels in your body. This is why dietitians stress the importance of a healthy breakfast. Skipping breakfast will impact your metabolism and lead to heart diseases and obesity. A hearty breakfast reduces overeating as you are less likely to reach out for an unhealthy snack later in the day.