While it's true that if you eat fewer calories than you burn in a day you will lose weight, skipping a meal to cut calories doesn't work. In particular, breakfast is the most important meal of the day to eat if you want to lose weight. Eating a healthy breakfast every day can help you lose weight and help keep it off, which is sometimes the hardest part of a weight loss regimen. In addition to weight loss, eating breakfast provides the energy you need to make it through the day at the top of your game.
Energy
Your body gets the energy it needs from the foods you eat. After a night's sleep you need to replace glycogen, which provides energy to your body. Starting a day with the energy that breakfast gives you affects your energy level for the whole day. You will be more physically active, and the more active you are the more calories you will burn. MayoClinic.com points out that less physical activity during the day is associated with not eating breakfast.
Fullness
Eating a healthy breakfast means that you won't be as hungry during the day and you'll be less likely to eat too much. When you eat in the morning your blood sugar remains level, but if you skip the meal your body responds with an increased insulin response, so when you do eat, you're more likely to store the calories as fat. A big breakfast also decreases your need for mid-morning snacking and the risk that you'll choose a quick high-fat snack option. Breakfasts that include a high-fiber option help you stay full longer than meals high in fat and sugar, so choose your breakfast food wisely.
Healthy Choices
It's easier to make healthy food choices when you aren't really hungry. If you don't have an empty stomach, you can more easily pass up pastries during your morning coffee break and you won't be as tempted by vending machines. When you make a conscious decision to eat a healthy breakfast, the chances are good that you will also think more about your food choices for the rest of the day. The Dairy Council of California notes that people who eat breakfast generally ingest fewer calories and less fat during a day than people who don't eat breakfast. However, a study conducted by the University of Minnesota, and cited in "The Independent," also found that teens who ate breakfast had a lower body mass index than teens who skipped the meal, even though they consumed more calories in a day.
Fiber
Breakfasts that are high in fiber are excellent for providing a sense of fullness. Dietary fiber also helps regulate blood sugar levels and provides a steady source of energy. Whole grain and bran cereals are good choices for a high-fiber breakfast. Opt for cereals that offer at least 2 g of fiber in each serving. Fruits and vegetables are also good sources of fiber and easy to make a part of a healthy breakfast.
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