If you are trying to lose weight, you may have considered skipping breakfast as a means to cut calories. Those who eat breakfast consistently, however, usually find it easier to lose weight than those who skip meals. Skipping meals can slow down your metabolism; eating regularly and getting enough exercise can raise your metabolism and help you lose weight.
Avoiding Starvation Mode
If you skip meals, including breakfast, your body may erroneously believe that food is scarce, prompting it to conserve calories. This phenomenon, known as "starvation mode," is exactly what you don't want if you are trying to lose weight, as it means that your metabolism is slowed down. When you wake up, have a 300- to 400-calorie breakfast to kick-start your metabolism for the day and give you the energy you need to face your morning.
Other Pitfalls of Skipping Breakfast
If you skip breakfast, you may be more likely to binge on unhealthy foods later in the day. Hunger pangs well before lunchtime may prompt you to grab whatever is available. If you are at work or away from home, the food available may be from a vending machine or a fast-food restaurant, and your selection, determined by intense hunger, may not be a healthy one. Skipping breakfast also means that your energy will start flagging, possibly making it less likely that you'll stick to your plan to exercise later in the day.
Raising Your Metabolism
To keep your metabolism running smoothly, feed your body foods containing protein. Protein will keep you feeling full, give you energy and use up some calories as your body digests it. An egg at breakfast, a slice or turkey or cheese on a salad at lunchtime, a handful of nuts in the afternoon and a portion of lean meat or beans at dinner are all good choices. Muscle-building exercise will also raise your metabolism. Try weight training, using your own body as resistance such as with pushups or sit-ups, or yoga.
What to Eat
If you are not used to eating breakfast, you may be at a loss for ideas on what constitutes a healthy meal first thing in the morning. Mix a parfait of yogurt with berries and a sprinkling of granola. Quick-cooking oatmeal only takes a few minutes to cook and provides you with protein and fiber. Add half a chopped apple, a few chopped walnuts and a dash of cinnamon for a sweet yet healthy start to your day. An egg-white omelet with fresh vegetables such as mushrooms and spinach provides you with protein and important vitamins.
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