One of the defining characteristics of a person is their ability to look at life through an unfiltered lens. That is, can you be honest with yourself about everything—including your own decisions and opinions—in an effort to become better and positively influence others. Admitting you are wrong about anything is very difficult. After all, ideas are like your child: You will protect and support them passionately.
But I have a confession to make: I was wrong.
For years I told people that breakfast was the most important meal of the day. Eat a big meal to start the day and everything will be ok. The idea seemed to make sense, and there were plenty of correlational studies that “showed” how eating breakfast was necessary for improved weight loss.
The problem wasn’t that I made a mistake; we all do that. Rather, it was how I delivered the message, which made me a representative of one of the most frustrating aspects of the nutrition and fitness industry.
I’m here to admit I was wrong. I haven’t believed breakfast was essential for a couple years now, but I never made a public declaration because it meant admitting that I spread potential misinformation. But this isn’t about me—it’s about making sure you understand what’s right: Breakfast is not the most important meal of the day.
But neither is lunch, dinner, or snacks. This isn’t meant to be puzzling or a letdown to those of you trying to crack the weight loss code. Believing that one meal is the foundation of success can be detrimental to your healthy living goals.
The problem with the breakfast-is-best hypothesis is that it steers people into the “there’s only one way to eat” mentality. The truth is, it doesn’t matter when you eat your meals: Morning, night, or spread out through the day. It doesn’t matter if you eat three meals or six meals or anywhere in between. If you don’t believe me, I recommend reading this study and this one as well. Studies can be flawed, but our bodies biological nature is not meant to be deceiving. The bottom line is simple: Weight loss depends on how many calories you eat, the foods you eat, and the macronutrients you consume in your diet (that is, what’s the ratio of proteins, carbs, and fats). Add in your exercise tendencies, and that will determine how you look and feel.
I know that some people believe that eating more frequently has a host of benefits, such as curbing appetite. This can be true—but the opposite can also occur. Eating more can make you feel hungrier and consume more calories.
And there’s the thought that frequent meals improves your metabolism. But as long as total calories are equal (and macronutrients are balanced), your body will burn the same number of calories in the digestion process. That’s just science.
Yes, there are other processes in your body that can play a role in the weight loss process—most notably stress and hormones—but that’s at a higher level. Before you can even worry about those individual issues, you must make sure that you’ve established baseline eating habits that are the foundation for a healthy life. Once you do that, you might experience the type of change you didn’t think could happen for your body.
Here’s the problem with the breakfast hypothesis: The moment you insist that breakfast is essential, you create a mental block that over-emphasizes the importance of the meal. Suddenly if you miss breakfast, you believe that your fat loss will be slowed, you’re destined to eat more at the next meal, and your energy will be off. It’s the real issue with diets: They create psychological barriers that make the journey seem harder, rather than suggesting flexible solutions that make the process more convenient to your lifestyle.
Changing your body is as much a psychological process as it is a physical one. You need to believe that you can become better. But you also need to believe in the program you’re following, and use an approach that can be maintained.
Any time you want to make a change you’ll have to make sacrifices. But don’t confuse working harder and removing certain habits with losing all control. That’s a recipe for failure.
Here’s what you really need to know about breakfast: It’s great for some but not for others. (I love breakfast foods, but rarely eat breakfast anymore) Insisting that someone has to eat breakfast to lose weight could be the one change that actually makes it harder for them to experience long-lasting change. Some people aren’t morning eaters, and there’s no reason they have to change that aspect to be healthy.
Don’t believe in dogma. Just as you have a unique body, you can have a unique diet.
Here are the laws of dieting you need to follow:
1) Use sound principles that are backed by science. (sorry detox diets) This starts with understanding your calorie needs, and eating a good ratio of proteins/carbs/fats.
2) Rely on personal experience to adjust your diet as necessary. If a generalized plan isn’t working over time, don’t stubbornly stick to it.
3) Let your eating habits be guided by your personal preferences.
If you like breakfast, eat it. If you like snacking, make that your habit. But don’t let anyone convince you that your success will depend on any one meal.
My goal is to remove the boundaries that make dieting and exercise stressful. You will have your battles, and as I said before you will have to work hard and push yourself. Change isn’t easy.
But the process can be made easier. It can be enjoyable. And most of all, it will be effective if you take the right approach.
I want you to see results. I want you to change your body. And I want you to feel empowered and then help others make a change.
Who are you going to be? The person who always plays by the rules…or the one that realizes rules are just guidelines to help steer you in the right direction and away from danger.
Let’s make some change. Let’s kill the myths. And let’s have you eat and exercise in a way that isn’t driven by fear or beliefs that restrict your ability to live comfortably.
Eat breakfast. Don’t eat breakfast. That choice is yours.
And by making that choice, and determining what’s best for YOU, you’ll finally be on the path to change that lasts. I’m just sorry it took me so long to share the right message.
- Adam Bornstein
Have a question for me or want more health or fitness information? Follow me on: Twitter @BornFitness, Google+, or Facebook
Member Comments