The Kingman Daily Miner Logo
Trusted local news leader for Kingman, Arizona & Mohave County
4:07 AM Wed, Nov. 14th

Breakfast and weight loss

We can't hear the message enough - "Breakfast is the most important meal!"

We've all probably heard or read about the importance of breakfast many times. However, Americans are skipping more and more breakfasts. You would think that missing a meal would decrease your calorie intake and help you lose weight. On the contrary, consuming breakfast can help promote weight loss.

Breakfast is the first meal you consume after sleeping for 7 or 8 hours. During this period of inactivity, your body's metabolism slowed down, and your body was in a period of starvation. Breakfast is necessary to boost your metabolism for the day.

If you skip breakfast, you force your body to work on low energy reserves. If you ate dinner the night before around 6 p.m. and wait until noon to eat lunch, that's 18 hours of providing no fuel for your body! Calories are necessary for your body to be at top performance physically and mentally.

All body functions, including digesting and burning fat, need fuel, so the first thing you can do to have a better weight loss is to not skip the meal!

Breakfast will also help prevent you from feeling hungry. A steady intake of fuel (calories) will help regulate your appetite so that you do not feel deprived, frustrated and tempted to overeat.

However, many people who do consume breakfast could stand to make better choices. Try to keep a few nutrients in mind when making your selections. Consider protein, fiber, and calcium when selecting your breakfast items. There are many good options to choose from to obtain these important nutrients that can help with your weight loss efforts.

Protein, which is important for protecting your lean body mass, and fiber, which will help you feel full, are found in many common breakfast items. Eggs, low fat cheese and low fat dairy (i.e. skim milk, low fat yogurt) and Diet Center Gold Premium Protein Supplements are excellent protein choices.

There are many high-fiber fruits such as bananas, apples, and strawberries, as well as many high-fiber cereals to choose from. Whole-grain breads are also a good source of fiber.

Calcium currently is receiving much attention in research for its positive influence on weight loss. Calcium can also be obtained through low-fat cheeses, skim milk, low-fat yogurt, and low-fat cottage cheese.

These food selections may not be as convenient as grabbing something and eating on the run, but they don't take much time to prepare either. You can also sweeten things up by adding fruit to cereal, to yogurt, and to cottage cheese. You can enjoy eggs with cheese, or toast and cheese.

Consider waking up five or 10 minutes earlier to have time for breakfast. It's worth the nutrients, variety and enjoyment you can add to your day.

Thank you for reading Diet Center's weight loss tip of the week. If you are still struggling with weight loss, please call me today at (928) 753-5066.