Weight loss can be achieved using simple math. Take in fewer calories than you burn each day. There is no denying that fact. However, what you eat and when you eat it is equally important as how much you eat. People that simply cut calories without filling themselves with healthy, nutrient rich food are doomed to weight loss failure. Healthy food should not only make your belly feel full, it nourish your organs, especially your brain, with the fuel they need to function efficiently. Many times people eat enough food in terms of mass to feel full. Unfortunately, if the food lacks the nutrients their brains need they just feel hungry again after a couple of hours, even though their stomachs are still full.
This is why breakfast is so important for anyone trying to achieve weight loss or stay healthy. When you wake up in the morning you usually haven’t eaten for eight to twelve hours. Your body and your brain are starving. When you don’t eat breakfast your brain chemistry has to play catch up all day. This means your brain is going to be sending you signals all day that it’s hungry. Long after you finally eat something your brain will still be sending these signals and you’ll end up snacking all day, sabotaging your weight loss.
A protein-rich breakfast may help you resist snack attacks throughout the day, according to WebMD,”In a study of a group of obese young women, those who started the day with 35 grams of protein — that’s probably way more than you’re eating — felt fuller right away. The women were given a 350-calorie breakfast that included eggs and a beef sausage patty. The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast.”
Another important aspect of maintaining long term weight loss is building a strong metabolism. It takes time and consistently eating the right foods to accomplish this, but once your metabolism is firing you will find that you can afford to eat ice cream or fast food every once in a while and still maintain weight loss. Eating breakfast in the morning can help build your metabolism and increase your energy levels throughout the day.
Fitday.com had this to say about the relationship between breakfast, metabolism, and weight loss,
After a night without eating, your body is in a mild fasting state, as it would be if no food was available. If you don’t eat until lunch time, that can be up to 18 hours without food. For the entire morning, instead of working at peak rates and burning off more calories, your body will be trying to conserve everything it can. Eating a healthy breakfast will speed up your metabolism and make it work harder. You would be better off cutting calories by eating smaller lunch and dinner meals than by cutting out breakfast. In fact, studies following people who have lost weight and kept it off for more than a year show that 80 percent of them include breakfast in their eating plans.
The type of breakfast you eat is important to weight loss as well. Breakfast should be around 350 calories and be comprised of lean protein and complex carbohydrates. Eggs, ricotta cheese, or lean ham are good source of protein. Fruit and whole grain toast or cereal, or oats are also good food choices.
Boiled eggs on whole grain toast is an example of a breakfast with a low glycemic index that will assist your weight loss. This will slowly release energy throughout morning. Sugary cereals or white flour pancakes may leave you hungry again quickly because the energy from enriched flour is released all at once, just like sugar. Sugar is the number one enemy to those of us that struggle with weight loss. Skipping breakfast is the number two enemy in achieving weight loss.