Breakfast helps you reach and stay at a healthier weight: According to the National Weight Control Registry -- a database of people all over the country who have lost weight and kept it off -- a whopping 80% of its members eat breakfast daily. That means eating breakfast is one of the key skills that people who know how take it off -- and keep it off -- use daily.
Let's take a look at some pointers that will help you join the ranks of those who don't miss that important a.m. meal:
The Perfect Combo
Cereal doesn't "stick to your ribs"? There is a reason you're always hungry after eating cereal in the morning. You need protein! Lean protein in the form of egg, egg substitute, or lean meat will help you feel more satisfied much longer.
Add some filling fiber, too -- breakfast with a combination of protein and fiber is ideal for setting you up for eating right the rest of the day. (The body works harder to digest protein so the combination of protein and fiber is digested more slowly than carbohydrate-only breakfasts.) The combination will also help to keep your blood sugar steady and thereby prevent hunger from returning so quickly.
So, a truly healthy breakfast should comprise of three components: carbohydrates, protein and fiber. But make sure those carbohydrates are whole grains. Sure, carbs of any kind give you energy, but avoid high-sugar, refined foods like sweetened breakfast cereal and instead, choose whole grains since they are digested more slowly than refined carbs.
More: 10 Tips for a Better Breakfast
Drink Up!
Always reach for juice or coffee first thing? Consider adding water to your beverage menu. It's important to hydrate yourself before or during breakfast to replace water lost the previous day and overnight. Recently, I began drinking a full 12 ounces of water in the first hour that I am awake (before eating anything) and it has made a huge difference in how I feel in the mornings. Give it a try. Staying hydrated keeps your body running smoothly, you will probably feel noticeably better overall, you will be more alert, and as a bonus, it may help with weight loss -- being dehydrated can slow your metabolism.More: Water Works
Make it Easy
If you're extra busy in the mornings you may be tempted to resort to fast food. To keep drive-through temptation at bay, plan ahead -- set up your table ahead of time and make sure your kitchen is always stocked with easy-to-prepare, fast, nutritious breakfast components. One super-easy trick is to hard boil a large batch of eggs -- they will keep in the fridge (in-shell) for up to a week.More: Create a Diet-Friendly Kitchen
Outsmart Breakfast Obstacles
There are often two complaints from people who do not eat breakfast: It either upsets their stomachs to eat early or they simply are not hungry. Here are solutions:Is your stomach unsettled in the a.m.? Sip a smoothie! It's easy to digest and the good bacteria in yogurt will aid in regulating your digestive system.
Not hungry? You're eating too much at night or too close to bedtime. Nix late dinners and snacks and you'll be peckish in the a.m. If you feel you must eat something before bed, make it your smallest snack of the day and make sure to eat a few hours before bed. (No midnight snacking!)
More: Breakfast Excuse Busters
