Rise and Shine…
Breakfast is the most important meal of the day. How often have you heard that? For chronic dieters or someone trying to lose weight, breakfast can be the easiest meal to skip or be “good”. Studies do not generally back the idea that eating breakfast will increase metabolism but they do show that the more you restrict during the day the more you eat overall. Eating breakfast will keep your blood sugar and mood steady and help with concentration at work or school. What is your excuse?
”I don’t have time” Maybe you sleep late and feel rushed out the door every morning. This is a very common answer to why someone misses breakfast so getting a good night’s rest is key. Not everything can come together at once. You don’t sleep well so you miss breakfast, have less energy, make less nutritious choices, and eat more later in the day. You have to break the cycle somewhere therefore it is important that even if you don’t feel “hungry” you plan to have breakfast within 1-2 hours of waking up. Start to shift your pattern of eating to be more balanced throughout the day. It is not about eating more, it is about spreading out your choices.
Think about what is most realistic for you.
- Getting up earlier. It may be hard but if I set my alarm an extra 15 minutes ahead, I would have time to eat something before I left my house.
- Laying out my breakfast option the night before. I know I will not get out of bed earlier but if I have already thought about what I will eat it can easily be added to my morning routine.
- I rush to work but once I get there I can eat at my desk. Once I give myself some time to wake up it would not be difficult for me to add breakfast to my day.
“I am never hungry” What is hunger to you? Your stomach should not be growling but if you feel nauseous or full then we may need to look at the night before. If you have a habit of grazing, emotionally eating, or overeating at night then breakfast IS the most important meal for you. You will not stop the night eating until you eat more during the day. The opposite does not apply here, to stop overeating work on the restricting!
“I hate breakfast foods” Eat lunch foods! Who said breakfast had to be cereal. Think outside the box and you may be surprised what could work for you.
“When I eat breakfast, my hunger is uncontrollable all day” This is generally a fear but is not true. You may pass judgement that you messed up your day so who cares what you eat the rest of the day, but if you have a balanced breakfast you will be satisfied until lunch. A balanced breakfast is a high fiber grain, protein (egg, dairy, soy), fresh fruit, and some fat. Example: Greek yogurt with 1/4 cup granola, banana, and 2 Tbsp sliced almonds.
All breakfasts are not created equal, some will give you more energy than others but a dietitian can help you find the right mix for you. When making changes start here and get used to this meal before making other changes. I find it can be the hardest adjustment to make for some people but can give the best benefits.
Tags: , Breakfast, Disorders, Eating, Health, Mental Health, Weight loss