Breakfast plays an important role in weight loss. Eating breakfast every day helps stabilize your blood sugar, which in turn controls hunger and cravings and maintains your energy steady. Skipping breakfast, on the other hand, can lead to overeating later in the day. According to John Hopkins Bloomberg School of Public Health, people who do not eat breakfast are more likely to snack on high-sugar, high-fat foods. Ideally, you should aim to have breakfast within one hour of getting up.
Step 1
Stay away from processed sugars. Doughnuts, plain bagels and other carb-heavy foods will affect your blood sugar too rapidly and can lead to cravings later on. Avoid sugary cereals and instead have oatmeal or at least choose sugar-free cereals.
Step 2
Make sure you include some protein in your breakfast. Protein is filling, so you are less likely to be hungry an hour later. Good sources of protein for weight loss include eggs, low-fat dairy, soy, nuts and lean protein meats such as turkey. Cook without oils, using non-stick spray or a non-stick pan. This alone will save you several hundred calories per day.
Step 3
Have a serving of fruits or vegetables. They're easy to mix into omelets or smoothies, and they will get you started toward your required daily intake. Avoid fruit juices (even natural ones), which are high in sugar, and instead eat the whole fruit.
Step 4
Read labels carefully if you're considering energy or cereal bars. Ideally, you want something with at least 3 g of fiber, 5 g of protein and no more than 35 percent calories from sugar. Also, look for bars that contain little to no saturated fat or hydrogenated oils. Low-carb bars tend to be low in fiber, so they are usually not a sound choice unless there's nothing else around.
Step 5
Have options available for busy days. If you don't have time to sit down for breakfast, you can still have a healthy, filling breakfast that will keep the calories down and help with weight loss. Good options for breakfast on a rush include a cup of whole grain cereal with skim milk or soy milk, whole wheat bread and peanut butter, a fruit smoothie (use frozen fruits and yogurt for a more dessert-like feel) or low-fat mozzarella sticks and a few whole-grain crackers.
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