Nutrition

The Importance of Breakfast When Trying to Lose Weight

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The Importance of Breakfast When Trying to Lose Weight

Many people undermine the importance of breakfast in their diet, particularly when trying to lose weight.

But did you know that breakfast eaters actually burn more calories than non-breakfast eaters?

Well, it’s true!

Read on to learn more about the benefits of eating breakfast for weight loss.

“I dare you!” My brother challenged me with the irresistible words that no younger sister could ignore. “I bet you can’t do it! I’ll give you $5 if you do it!”

The dare was that I couldn’t eat five bowls of Cocoa Krispies for breakfast.

While we both loved Cocoa Krispies with an overwhelming passion, my brother couldn’t believe that any person could stomach more than two bowls of it – especially not his little sister.

Five heaping bowls later, I was triumphant and a little bit sick. At least I was $5 richer!

I still love breakfast, but I no longer eat Cocoa Krispies. And, I stop at one serving of cereal in the morning.

But why?

The Importance of Breakfast in Your Daily Diet

Like many of my fellow registrants on the National Weight Control Registry (NWCR), I cannot start my morning without “breaking the fast.” In fact, studies for the American Society for Clinical Nutrition indicate that 78% of NWCR registrants report eating breakfast every day of the week.

I’m sure you’ve heard it all before: “Eat like a prince for breakfast and a pauper for dinner,” and “breakfast is the most important meal of the day.”

My own family strongly believed in the importance of breakfast. We always had milk, cereal, eggs, bread, and potatoes on hand for those purposes. Breakfast for dinner (AKA brinner) was a special treat we would indulge in from time to time.

Like many Americans, we are fond of our morning meals.

Once in a while, though, I encounter that rare anomaly – a person who skips breakfast.

How is that even possible?

How can a person go without any sort of sustenance from night to afternoon the next day? How can they skip out on what is the most important meal of the day?

Many people who skip breakfast don’t understand the multitude of benefits associated with eating right away in the morning – and if you’re one of those people, you’re in luck.

Here are the benefits of eating breakfast

  • Reduces calorie intake throughout the day
  • Helps maintain a healthy weight
  • Fuels your body early on in the day
  • Balances blood sugar levels –
  • Kick Starts your metabolism
  • Stabilizes glucose levels

When you eat breakfast, it energizes your body and helps your body break down blood sugar levels (glucose). It also helps stimulate the brain to help you focus more.

Not only does breakfast help stimulate the brain, but it also makes us more energized, which helps keep us active during the day – meaning that we are more likely to burn more calories throughout the day.

I might be willing to understand those who prefer to sacrifice eating breakfast for the sake of catching more ZZZs, but it is ludicrous to believe that someone can enjoy their day on an empty stomach!

All sorts of things happen to our bodies when we skip the most important meal of the day.

Breakfast skippers frustrate me. If I don’t eat within one or two hours of waking up, I’m content to bite the heads off of anyone within range of my temper.

If I don’t eat small amounts of food throughout the day, I feel unbalanced and irritated.

Here’s what I notice about people who skip breakfast and eat less than three meals per day:

  • They eat large amounts of food and are more likely to eat several courses throughout the meal.
  • They are sluggish afterward. That’s just fine if you don’t finish your meal until 11 pm. But can you really eat a large lunch at noon and be productive at work until 5?
  • They get hangry. Hangry is a ferocious combination of “hungry” and “angry.” If you’ve ever witnessed a complete toddler meltdown in your local Target, then you know what hangry sounds like.

Can you “save” the bulk of your calories for the end of the day while ignoring the grumbling of your empty stomach? I know I can’t. In fact, saving the bulk of your calories for the end of the day can result in binge eating and excessive snacking during the day – another factor that contributes to weight loss.

If you have a weight loss goal, maybe it’s time to try eating breakfast every morning.

You don’t have to eat five bowls of Cocoa Krispies as I did.

It can be as simple as grabbing a yogurt on the way to work or adding a piece of toast to your morning cup of coffee.

When you start eating breakfast every morning – even if it’s just a snack – you will feel the difference in your energy and mood.

Break the habit of skipping breakfast and see what you’ve been missing.

When you start to eat breakfast, you begin to appreciate the importance of breakfast for weight loss. Your energy levels will shift, you won’t feel as hungry throughout the day, and you will start to feel a shift in your daily eating habits.

Want more tips on how to start your morning the healthy way? Visit my speaking page for one of my most popular programs- 5 Morning Rituals for a Healthier Life. Or, watch the short video here: https://youtu.be/46raTZfx7u8

Let Me Help You

It’s your turn! Do you struggle to eat a balanced diet? Do you understand the importance of breakfast? I would love to hear from you! Contact me today to find out how I can help you in your journey.

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This article was originally published in November 2012 and has been updated for 2021.