What breakfast food habits will help me lose weight?

First, make sure you eat breakfast! Your metabolism has slowed down during the night. Kick start it by eating oatmeal, eggs and drinking skim milk. Choose oatmeal that is not processed and does not contain sugar such as some instant oatmeal packages. Your eggs do not need to be boring! Add some shallots, mushrooms or red peppers to add flavor. Cook the eggs in extra virgin olive oil (EVOO) to add a healthy fat and you have a great meal to start your day!

Just start by eating breakfast! Too many people skip breakfast and then spend the rest of the day overeating. Fuel your body right in the morning and you will have sustained energy all day long and feel more satisfied. Eating breakfast will help you be more mentally focused and physically efficient. People who eat breakfast have more active metabolisms and just the simple act of eating breakfast will help you have better, more productive workouts.

Next skip the sugar laden, processed cereals that have the cartoon characters on them.  I doubt there were talking tigers, toucans, and leprechauns on earth 10,000 years ago peddling their overpriced refuse but I am sure oats and wheat were here.  Our bodies are not meant to handle that processed garbage no matter how much they proclaim to have now added whole grains and fiber. Stick to the oatmeal with that Quaker guy on it. His smile may be a little spooky but his oatmeal will fuel your day and help you lose weight.

Also studies have shown that skim milk helps us to lose weight so don’t forget to drink an 8oz serving in the am.  You also cannot go wrong getting yourself properly hydrated in the morning; it will help curb those hunger cravings. I usually drink water with lemon or fresh-brewed iced green tea.

Finally, you have to skip the buttered white bread toast, danish, or that donut. To really fuel up your body try two pieces whole wheat toast with a tablespoon of natural peanut butter split between them. An awesome pre-workout breakfast for me includes two pieces of whole wheat toast, one tablespoon of peanut, and an omelet of 5 egg whites with one whole egg. Always remember to include protein at breakfast to help keep your carb cravings under control. Good Luck!

Some breakfast food habits that may assist you in losing weight include:

• Making sure you eat breakfast. Studies prove those who eat breakfast tend to have healthier weights than those who don't, and are less likely to engage in overconsumption of empty kcalorie foods before lunch.
• Limiting the amount and types of condiments added to food during beakfast (and all meals). Learn to eat food based on the nutrient(s) provided. Adding butter, jelly, gravy and additional sauces to foods may spice up the taste, but the addition also adds kcalories (which may sabotage your weight loss goal).
• Substituting high fat dairy products with low-fat dairy products. The difference between low-fat and high-fat dairy products is FAT. So if your choosing

Whole milk or yogurt, it has 8 grams / 72 kcalories from fat.

2% milk or yogurt, it has 5 grams / 45 kcalories from fat.

1% milk or yogurt, it has 3 grams / 27 kcalories from fat.

Skim milk or yogurt, it has o grams / 0 kcalories from fat.

Mama was right; breakfast is the most important meal of the day! Breakfast, breaks-the-fast and provides vital energy to get the day started and promotes a healthy weight. Would you start your car and expect it to run well without gas or oil? Our thought process should be the same for breakfast. Breakfast can help you to achieve a healthier weight because it can boost the metabolism first thing in the morning and prevent over-eating later in the day. Try the following breakfast tips:

1. Eat breakfast within 1 hour of waking.
2. Choose a serving of whole grains, lean protein, and healthy fat for a long-lasting breakfast (Ex. 1/2 Cup Dry oats with 1 Cup Low-fat Milk and 10 walnuts).
3. Stay hydrated! Enjoy 8 oz. of water or herbal tea at breakfast.

Start by enjoying breakfast every day.  Recognize that your body will function best when it is primed with fuel.  A healthy breakfast to help you with weight loss includes

• a lean protein source such as egg whites, low fat cheese, natural nut butters

and

• whole grain, high fiber foods such as oatmeal, whole grain toast, high fiber tortilla 

A good breakfast would be with appropriate calorie level for your safe weight loss needs with a protein item (egg or lean meat or low fat/skim milk, or low fat yogurt ) 1 whole grain item (whole grain bread or cereal) and 1 whole seasonal fruit of choice.

Studies show that skipping breakfast may cause you to eat up to 500 additional calories per day. Over a weeks’ time, that equals 3500 calories, which is the amount needed to gain one pound. Make healthy choices that include protein. If you’re on the go, grab a light yogurt and a bag of Kashi or Kashi Go Lean Crunch-both cereals are good sources of protein and fiber.

Simply eating breakfast is a great way to lose weight. Choose a balanced breakfast with some fat, protein, carbohydrate and fiber providing energy and fullness.

Breakfast Ideas:

• oatmeal with nuts and chopped fresh fruit
• eggs with whole wheat toast and vegetable oil spread with a small piece of fruit
• low fat plain yogurt with fresh or dried fruit

First, just the fact that you eat breakfast will aid in weight loss. Data from the National Weight Control Registry on 'successful losers' has found that those who eat breakfast tend to eat less during the day and keep their weight off.

Breakfast should include a protein source and a high fiber carbohydrate source such as peanut butter on whole wheat toast or a hardboiled egg and fresh pear.  

By adding an increased percentage of protein in your breakfast, there may be a greater reduction in hunger. A hard cooked egg, a serving of nuts, a cup of yogurt, or some reduced fat cheese are just a few of the ways that you can healthfully add protein to your breakfast and potentially experience less hunger throughout the morning.