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Breakfast: To Eat or Not to Eat?

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If you’re skipping breakfast most mornings, think again.  Some of the common reasons for skipping breakfast are lack of time, not being hungry, or trying to cut calories for weight loss.  However, breakfast is important for achieving your personal wellness goals.  Breakfast really is the most important meal of the day.   Here are some reasons why:

Metabolism 

While you’re sleeping, your body’s metabolism is slowed down because your body is in a state of starvation.  Eating breakfast is a tool for jump-starting your metabolism.  Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet & Fitness Center at Duke University Medical School, explains, “When you don’t eat breakfast, you’re actually fasting for 15 to 20 hours” (WebMD, 2014, para. 7).

Smarter Choices

Researchers have found that people who eat breakfast tend to make healthier choices throughout the day, are less likely to over-eat, and are also more likely to stay on track with their recommended caloric intake.  Eating breakfast prevents “starvation eating” or consuming large portions of food later in the day at one time.  People who skip breakfast tend to consume most of their calories in the evenings after 5 p.m. (WebMD, 2014, para. 7).

Weight Loss

Politi, RD, MPH goes on to explain how skipping breakfast keeps your metabolism in a compromised state and ultimately hinders weight loss.  Essentially, skipping breakfast prevents your body from “producing the enzymes needed to metabolize fat to lose weight” (WebMD, 2014, para. 6).  According to the National Weight Control Registry, eating breakfast is a daily habit for “successful losers,” or individuals who have maintained a weight loss of 30 pounds or more for at least one year.  Two cereal studies recorded in the Journal of the American Dietetic Association found that regular cereal eaters were less likely to have weight problems than non-cereal eaters.  Those who did not eat breakfast regularly had a 13% higher risk of being overweight than those who ate breakfast daily (WebMD, 2014, para. 5-6).  In other words, you need to eat to lose weight!

Quick Options

So what are some quick healthy options? Here are a few ideas to keep you on track in the morning: whole grain cereal, hard-boiled eggs, fruit, smoothies/shakes, oatmeal and/or whole grain toast.  You can also consider having leftovers for breakfast. Who said you can’t have dinner for breakfast?!  Be creative and stick to solutions that will minimize your time in the morning. How are you starting your day?

References:

WebMD. (2014).  Lose Weight: Eat Breakfast. Retrieved from http://www.webmd.com/diet/features/lose-weight-eat-breakfast

About the Author:

Christina is the owner of Journey2Wellness, a health and fitness business specializing in online personal training, women’s fitness, corporate wellness, and athletic training. She is also the Executive Director of ADFP Inc., a non-profit corporation offering free and low-cost health education in urban communities. She holds a BA in Sociology, an MBA in Healthcare Administration, and certifications with the National Academy of Sports Medicine (NASM) and the Wellness Council of America (WELCOA). Visit www.thejourney2.com to learn more about Christina and her work in wellness.

A staff report from the online editor of Hers Magazine.

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