Long-Term Weight Loss – Step 2: Eat Breakfast

Eat a Healthy Breakfast

Eat breakfast and you can immediately switch your metabolism from idle to high speed. After fasting during sleep, it is essential to jump-start your metabolism if you want to achieve long-term weight loss. Cortisol levels in the body are highest just before you get up in the morning. When you eat breakfast, your body is primed to turn those calories into lean muscle. This is the only time during the day that this happens. A nutritious breakfast also makes an important contribution to weight loss, energy, and daily vitamin and mineral needs.

A healthy breakfast should contain a good balance of proteins, unsaturated fat and complex and simple carbohydrates. Two eggs with whole-wheat toast and a glass of fresh fruit juice (not from concentrate) would provide the perfect balance of these food groups. For those short on time, fresh fruit smoothies, mixed with calcium rich proteins like yogurt, milk, soy, tofu or protein powders can provide the perfect balance of proteins, fats and carbohydrates and are fast and easy to prepare.

Unsaturated fat, like protein, promotes weight loss by eliminating hunger pangs and regulating blood sugar levels. Nuts, nut butters, seeds and avocadoes contain these “good” fats and can be added to breakfast and mixed into smoothies. Olive and peanut oils are good fats that can be used for sautéing and frying, as well as for salad dressings.

Whole grain breads and cereals and oatmeal are examples of complex carbohydrates that are high in fiber and good for providing long-lasting sustenance. The best sources of simple sugars are fresh or frozen fruit or fruit juices (not from concentrate). These also aid in providing Vitamin C needs. Vitamin C is a powerful antioxidant that also promotes collagen synthesis and strengthens the cardiovascular and immune systems.

Many will argue that eating breakfast makes them hungrier throughout the day. That is actually a good sign. It means that your body is using the food optimally. Experts have actually found that you will actually eat less during the day when you start your day with a balanced breakfast, helping you to better maintain weight loss. Skipping breakfast slows your metabolism, which will definitely interfere with weight loss, concentration and energy levels. In fact, skipping any meal can hinder your ability to lose weight. Three balanced meals per day and two snacks, all consisting of a balance of protein, unsaturated fat, complex carbohydrates and simple sugars, should be consumed daily to maintain blood-sugar levels, increase metabolism and satisfy hunger cravings.

Natalie Gibbins is a San Diego Fitness professional who’s passion for weight training and fitness began 22 years ago while living in England. Her love of exercise prompted her to become a Certified Personal Trainer in 1997. She owns and operates The Private Gym, an affordable solution to finding a San Diego Personal Trainer.

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