1. They are breakfast skimpers or skippers
Skipping a meal to lose weight sounds like a good idea. After all, consuming fewer calories is the idea, and why not start first thing in the morning? But, in actuality, breakfast skimpers are more prone to gain weight that those who take time to “break the fast” with a substantial morning meal. So, as for what overweight people have in common, skipping breakfast is at the top of the list. Let’s take a look at the other eight.
2. Eat and chew too fast; take big bites
3. Don’t drink enough water each day
4. Get little, if any exercise
5. Like refined and sweet foods
6. Use fermented products like vinegar, mustard, pickles, & cheese
7. Use salt freely
8. Like caffeine drinks like coffee, tea, and colas; also like to indulge in chocolate
9. Are nibblers; constantly eating
So, before I really step on anyone’s toes and address the chocolate issue, let’s get back to breakfast. Many don’t realize its importance, but a healthy breakfast has a host of benefits.
A 10 year study of adults and children showed that people who eat breakfast are less irritable, more efficient, more energetic and have better test scores. Research has also linked healthy breakfasts with less chronic disease, increased longevity, better health and weight loss!
Why would eating breakfast help one shed extra pounds? Number one, it helps to reve up the metabolism, and you will actually burn more calories rather than holding onto them as when in a fasting mode. Eating breakfast controls weight by preventing mid-morning hunger and promoting regular meals. When coupled with drinking adequate water, it stops the urge to snack between meals.
So, why not jump start your day with breakfast! Some people just can’t face food in the morning. The likely reason is a heavy evening meal or late-night snack the night before. Others may say there’s just not enough time for breakfast, so they may grab a cup of coffee and a donut. Try eating light in the evening, even skipping supper and drinking herb tea if you’re really serious about losing weight.
What is a healthy breakfast? Cultures may vary, but a good breakfast consists of 1/3 to ½ of daily calories You may have heard the wise saying,” Breakfast like a king, lunch like a prince, and supper like a pauper.”
What does a healthy breakfast look like?
2-3 Servings of Fresh Fruit
Whole Grains, perhaps beans or tofu, soymilk or nut milk
A few Nuts and ground flaxseed
Dried Fruit
Here are some more specific suggestions, recipes for which can be found in my cookbook at www.totalvegetarian.com :
- Granola
- Whole Grain Pancakes
- Cooked Whole Grains
- French Toast
- Scrambled Tofu
- Beans over Toast
A donut and even juice will not do! Low fiber and sugary foods quickly get in the bloodstream, then quickly drops giving you headaches, shakes, hunger, irritability and no energy.
High fiber foods are more slowly absorbed and there is a steady release of nutrients into the blood stream, giving you energy throughout the morning. You will be much better equipped to make healthy choices throughtout the day!
So, when it comes to breakfast, bon appetit!