10 Morning Rules for Weight Loss


Whether you call it breakfast or the first meal you eat later in the day, your choices can help you set the stage for weight loss success. "Eating when you wake up is not necessary, but research is strong on the benefits of eating breakfast," explains Olivia Brant, a certified dietitian who specializes in sports dietetics. "Your metabolism can find energy in breakfast and a healthy choice will set the pace for your entire day."


To ensure you get the most out of your breakfast if you intend to lose weight, take advice from the RD-approved rules:


"Most of the time, I see people eating heavy sugary foods in the morning, which means that high insulin levels are the first thing in the morning and the result of a power outage," said Samantha Presicci, RD. For example, honey oatmeal and fruit smoothies are popular breakfast choices that seem healthy. And they are - but they may not be the best decisions to lose weight. "Having a delicious breakfast first often leads to a craving for sugar all day long," adds Presicci.


Instead, he recommended something more delicious: “Think of eggs with avocados or a vegetable sausage.”


“Protein is a very nutritious protein, and it helps to show your brain that you are full,” notes Presicci. That means you are less likely to have lunch at lunchtime. Eating more protein has other benefits, too. "Excessive, high-quality protein helps prevent muscle loss, which can occur with weight loss, especially when someone is trying to lose weight too quickly." Identify at least 20 grams of protein in the morning.


"Carbs are an important source of energy in the morning, but it is wise to combine that toast with whole grains and fats, proteins or fiber to help increase the saturation factor and keep blood sugar levels stable," explains Abbey Sharp, RD. In fact, if you can find all four components (carbs, fats, proteins and fiber) in your diet, the better. “That would mean adding an avocado and egg to the toast, or Greek yoghurt and nuts to the berries.”


No, not that kind. Instead, Sharp recommends adding a tablespoon of flaxseed, chia seeds or hemp hearts to your breakfast. "This easily increases satiety factor in protein, fiber and omega-3 fats for a healthy heart."


Look for high-fat diets compared to your calories, recommends McKenzie Flinchum, RD. “They will fill you and keep you full for a long time, which will help you to stick to your calorie needs and goals. A few examples are high-fiber foods and foods high in water such as fresh fruits and vegetables, boiled potatoes, and cooked grains. ”

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"Coffee is an important part of the morning for most people," says Annie Reed, RD. However, spicy creams, sugar, oil and butter used in beverages such as coffee-free coffee beans can turn your morning coffee coffee into a full dessert. “Try drinking your black coffee or with a drop of milk,” suggests Reed. "It may take some time to get used to the new flavor, but in the end, you will learn to love your new way of drinking coffee without compromising your calorie intake." Similarly, make sure your smoothies contain a good mix of protein and healthy fats. You can save calories by adding flavors and spices and using water or milk as a base instead of juice.


Cooking a nutritious breakfast from early every morning is not true for everyone. It can make your breakfast more efficient if you prepare breakfast early. "Oats at night, baked oatmeal and cups can all be prepared in advance and heated over time," said Sharp. "Making breakfast easier is natural and helps you avoid setting up cakes or fast food on your way to work."


We usually have breakfast on the go, but whenever possible, we sit down to eat. “Seeing your food on a plate or a plate in front of you can help with a portion of the food satisfaction,” explains Flinchum. “It is very easy to overeat when you are eating when you are distracted. Your diet will be more satisfying if you use it carefully. ”This method can also help you to feel fuller, and more saturated, which is the key to avoiding feelings of inadequacy as you lose weight.


10 Morning Rules for Weight Loss


Another way to make your breakfast more satisfying is to eat less and enjoy each bite, says Regina M. Gill, RD. This is a common strategy for a balanced diet, which can help with weight loss. “To get the most out of your diet, you should eat at least 30 minutes,” recommends Gill. Yes, that is not always the case, but trying to extend your morning routine by just 5-10 minutes can still make a difference.


“I worked with a client who did not understand why she was so poor at 4pm. some days but not others, ”said Kim Arnold, RD. Therefore, he asked the client to do the experiment: write down his choices for the week, noting the desires and intensity of the hunger.


“After our examination, he realized that in the morning he was eating yogurt and fruit in the morning, he was very hungry later in the day and he was eating uncontrollable sweets. In the morning he ate oatmeal, he did not have those cravings, ”said Arnold. "By changing your yoghurt breakfast, you are saving hundreds of calories."


Try tracking your diet with an app like MyFitnessPal and use the notes feature to record your appetite and levels. Take the time to identify personal styles, which you can customize to support your weight loss goals.