Eating Breakfast Helps Weight Loss
If you are someone who thinks
skipping breakfast will help you lose weight, think again! Studies show that eating
breakfast helps weight loss and is associated with better weight control -- especially
a cereal breakfast.
An ongoing study of people who have maintained weight loss of at least 30 pounds
for more than a year shows that eating breakfast keeps people slimmer (National
Weight Control Registry). Breakfast eaters tend to eat fewer calories, less saturated
fat and cholesterol and have better overall nutritional status than breakfast skippers.
A Nielsen's National Eating Trends Survey showed that women who ate cereal on a
regular basis weighed about nine pounds less than those who ate cereal rarely or
not at all, while men who ate breakfast weighed about six pounds less than men who
didn't eat breakfast.
What is the link between eating breakfast and weight loss?
When you skip breakfast, your metabolic rate slows down and your blood sugar drops.
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.
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
syndrome -- an early sign of developing diabetes -- by as much as 35 to 50 percent,
according to a study presented at a recent American Heart Association conference.
Whole-grain cereal breakfast best choice for weight loss
Breakfast choices are endless, although whole-grain cereals top the list as the
best choice for weight control and improving health.
A Harvard study found that participants who ate whole-grain cereal every day were
17 percent less likely to die over the next several years from any cause, and 20
percent less likely to die from cardiovascular disease, than those who "rarely
or never" ate whole-grain cereals.
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 per serving, or about 25 percent of the recommended daily intake.
"No time for breakfast" is no excuse
Time is at a premium for most of us. Nevertheless, it pays to make time for what
may be the most important meal of the day.
Try to choose foods from at least two or more food groups. Protein foods take longer
to digest and will provide sustained energy and keep you feeling full longer.
Here are quick, tasty and nutritious choices to get your day off to a good start:
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Milk and whole-grain cereal
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Instant oatmeal topped with raisins and milk
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Whole-grain granola topped with fruit and yogurt
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Peanut butter spread on whole-wheat toast or a bagel
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Fruit smoothie made with yogurt
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Cheese and whole-grain crackers
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Do not overlook leftovers -- a slice of pizza, leftover stir-fry or a bowl of soup
zapped in the microwave can be tasty and tide you over to lunch
Energy bars have exploded in popularity. Although they are convenient and may satisfy
your hunger in a pinch, read the label. Even though they contain a variety of vitamins
and other added nutrients, they often contain little fiber, and are loaded with
as many calories as a candy bar!