Trying to Lose Weight? Make Time for Breakfast!

There’s an old adage that says that if you want to lose weight then you have to eat. It appears to be true, especially when it comes to the most important meal of the day—breakfast.

There’s a good reason this meal is so-named. It means to ‘break the fast’ from the night before. If you skip breakfast, your blood sugar levels stay low and your metabolism remains at rest. If you’re trying to lose weight, this isn’t what you want. What you do want to do is to kick your metabolism into gear to burn more calories and store less fat from the caloric intake that follows later in the day.

Another self-defeating consequence to skipping breakfast—you’re much more likely to be compelled to reach for something sweet to snack on mid-morning (like the last stale donut at the coffee station at work), or eat more than you should at lunch or dinner.

Still not convinced? Recent research indicates that eating a healthy breakfast every day may reduce your risk for obesity and developing diabetes by as much as 35-50%.

So, here’s the bottom line: While you may have previously thought that skipping breakfast meant you could button your jeans in the morning, armed with this new information—and our helpful tips on eating a satisfying breakfast—you may soon be able to glide into a smaller pair in the first place.

What’s for Breakfast?

Hands down, whole grain cereal tops the list when it comes to breakfast foods. It’s not only convenient and fast, but it’s also nutritious. Studies have shown that women who regularly eat cereal for breakfast weigh an average of nine pounds less than women who don’t. In addition, the results of a Harvard study suggests that people who eat whole grain cereal for breakfast each day experience a 20% reduced risk of dying from heart disease and are 17% less likely to succumb to any cause for several years. That’s food for thought, anyway.

When choosing a breakfast cereal, look for those that list bran or whole grain as the very first ingredient. This breakfast-in-a-box should also contain a minimum of 2 grams of dietary fiber per serving.

You can’t live on cereal alone…

Okay, so you don’t care to nibble in dry nuggets every morning. Need some other ideas? Try oatmeal with fresh fruit, low-fat peanut butter on whole grain toast, or a fruit and yogurt smoothie from the blender.

No time is no excuse.

If you’re in a hurry in the morning (and who isn’t?), then make up something the night before to grab on your way out the door. Simple breakfast-on-the-go ideas include boxed raisins, a container of yogurt, fresh fruit (i.e., an apple or banana), granola, or even cheese and crackers.

In the mood to cook?

Good for you! It’s perfectly possible to have a hearty breakfast and still lose weight too. The trick is to try to get one food from at least two food groups in the mix, one of them being protein since it takes longer to digest, provides needed energy, and will help you feel full longer.


Breakfast Metabolism Booster Burger

1 egg
1 slice Canadian bacon
1 slice white American cheese
1 whole-grain English muffin or bagel

Fry the egg in a non-stick skillet prepared with a shot of vegetable oil cooking spray, turning once. Right after turning, place the Canadian bacon and cheese on top of the egg. Continue to cook on low just until the cheese melts. Place the egg mixture on the muffin or bagel. (Hint: To prevent yolk from running down your chin as you eat, poke the egg gently after turning to allow the yolk to run free and set.)


Burrito Breakfast Scramble

1/2 teaspoon trans fat-free margarine
1 egg
1 tablespoon diced peppers
1 tablespoon diced tomato, strained of seeds and liquid
1 whole-grain tortilla

Combine the egg with a little water or milk and scramble on a small bowl; set aside. Heat the margarine in a non-stick skillet until melted. Add the peppers and cook until softened, stirring often to prevent scorching. Add the egg mixture and tomatoes. Cook, stirring often to move everything around the pan and scramble the egg. When the egg has completely cooked, pile the mixture on top of a tortilla. Roll up the tortilla, grab your fork, and dig in.