Day 19: Eat Breakfast, Lose Weight | 30-Day Weight Loss-athon

Welcome to Day 19 of the 30-Day Weight Loss-athon.

All tasks in the 30-Day Weight Loss-athon are adapted from my 52 Weight Loss Missions program.

Read the steps first, then take 10 minutes to think about them and take action. Ready?

What You Need:

  • A willingness to change old habits.

Step 1

First, let’s work out if eating breakfast is the weight-loss asset it’s cracked up to be.

Well, the research shows there are two important things about breakfast:

  1. Breakfast eaters are less likely to be overweight, and
  2. Eating breakfast is also associated with keeping weight off over the long term.

Huh. Being slim and staying slim – those are two pretty big deals in the weight-loss challenge.

So it’s worth rising to the breakfast challenge.

Step 2

Next, let’s work out how to become a breakfast eater if that’s not your thing.

Here are three strategies.

You can start by reminding yourself of some of the benefits of eating a good breakfast:

  • It starts your day well – beginning with good choices can help you stay motivated to make good choices throughout the day
  • It kick-starts your metabolism
  • It helps moderate eating throughout the day – a good breakfast helps stave off hunger and avoid ravenous eating patterns later in the day
  • It gives you energy – so you can exercise and move more.

If you struggle to fit in breakfast in during your busy mornings, then try this:

  • Prepare the night before: set the table, get out your (non-refrigerated) breakfast supplies, and put something cheery on the table – perhaps some flowers or a potted plant
  • Do whatever you can to change the path of least resistance so that eating a good breakfast becomes easy.

If you don’t feel hungry in the morning, then try this:

  • Experiment with eating a little less the evening before.
  • Experiment with different breakfast options (see below) till you find something you enjoy and look forward to eating.
  • Don’t eat breakfast first thing – take a shower or do some exercise first to give your appetite time to wake up.

Step 3

Lastly, let’s think about what exactly makes a good breakfast. It could include a mix of:

  • Low GI carbs – eg wholegrain cereal or rye toast
  • Low-fat protein or dairy – eg poached eggs or low-fat yoghurt
  • Fruit or vegetables – eg berries or grilled mushrooms or tomatoes.

I would add a giant coffee. 🙂

So for instance, you could have:

  • Wholegrain cereal with low-fat yoghurt and berries, or
  • Rye toast with poached eggs and grilled mushrooms.

Breakfast options to avoid include:

  • High-GI carbs – eg sugary cereals and white toast
  • Fatty protein – eg sausages, bacon, full-fat milk.

Choose a breakfast that fits your taste and available time. And enjoy the great, weight-loss friendly start to your day.

What changes will you make to your breakfast routine?

Check in!

And you’re done!

Be sure to leave your comment below to check in and stay accountable. If you’re reading this by email or in a reader then please click here to leave your comment.

See you tomorrow!

Michele Connolly

Michele Connolly helps people move from procrastination to action. She believes that taking action on your priorities makes you a happier person. Michele is the founder of Get Organized Wizard and creator of tools for business, home, and personal organization. Her programs are used by tens of thousands of people worldwide.

  • I’ve started eating porridge for breakfast. Its pretty good with cranberries and strawberries!

  • Years ago I skipped breakfast thinking I would save on the calories…big mistake as I had low energy, so if I did workout I wasn’t able to “Bring It”, I was starving at lunch time, & ended up getting a tummy ache when I finally ate that lasted most of the afternoon. I now get up & walk, come home & do my workout (currently P90X), have a glass of P90X results & recovery complex, shower, & then drink a large Shakeology. I am loving the energy I have, the 20 lbs I have lost, & the way my clothing is fitting!

  • I always eat breakfast, so this is an easy one. Just need to tweak it a little with better food!

  • Well, I’m doing something right! I love to bake (that is one of my problems..), so I eat a slice of homemade rye bread or a bran muffin each morning, plain low-fat yogurt with fruit/homemade smoothie with low-fat milk, fruit & toasted soybean powder for more protein and 2 cups of coffee with low-fat milk (=^o^=)~.

  • I won’t be changing my breakfast as I already have low fat cereal, yoghurt and fruit or brown toast with eggs or tomato and asparagus, or oats and stewed fruit. I love breakfast and usually exercise before I have it, but I have a piece of fruit before the exercise and some water.

  • I eat breakfast everyday and have for many years. I generally eat oatmeal with ground flaxseed and dried cranberries or one egg on a wheat English muffin and a banana. Do treat myself to an occasional bagel.

  • I cook breakfast for both my children before school most mornings I know it gives them a good start so includung me should be easy, but I skip it most of the time, I’m going to log off and make some breakfast for mum.

  • This one is done, I eat breakfast every day. Usually an almond milk, blueberry, chia seed, spinach, protein smoothie.

  • I have never been a breakfast but am eating small portion of omelete or salad in the morning.

  • I try to eat a healthy breakfast may need to get more whole grain breads, but off to a good start.

  • I do breakfast. but I really like your idea of setting up the table the night before I think I could have some fun with that.

  • I have been a firm believer in eating breakfast for years. Sometimes I’ve not made the best breakfast choices but being a project under construction, I am doing better! I have began including Kashi waffles into my mornings (sans the syrup!) and have noticed a significant increase in how long my engery lasts.

  • I am definitely a breakfast eater, if I don’t eat within a certain amount of time I get sick and then the whole day is a disaster for me. Just have a problem making a very fattening peanut butter milkshake for breakfast a lot of times. Picked up more bread yesterday so maybe I can get some toast instead of the shake!

  • I’m admitting there used to be a time when I didn’t have breakfast and it effected my whole day. I would be crabby and yes couldn’t wait for lunch time. Skipping any meal isn’t good because your body uses any reserved fat that we have which is the bodies way of protecting itself. I learnt the hard way and now I’m eating breakfast again.

  • I really must have protein for breakfast, but get tired of eggs, so I like to substitute a small piece of boneless chicken from dinner on half a whole wheat Emglish muffin, or start to poach an egg in the boiling water for oatmeal (add the oatmeal and continue. BTW, two strips of turkey bacon is okay, too, cook in the MW while you scramble your eggs.

  • I always eat breakfast and since January have had a high fibre cereal for breakfast , that keeps me going til banana and cuppa for morning tea except for thursdays which are dunky egg days, boiled egg and a piece of soy and linseed toast. I have had bacon and eggs twice for brekky twice since then, but haven’t eaten lunch, that day just fruit til dinner.

  • This one is soooooo easy for me yay. I always eat breakfast otherwise I would not make it through the day and by morning tea time I would be eating whatever. I always have my bowl of porridge or muesli and yoghurt. My husbands Doctor also told him that eating breakfast helps to keep your cholesterol levels down.

  • I have an arsenal of four or five healthy breakfast choices including whole wheat english muffin with morning star sausage and slice of cheese with fruit, veggie omelet or greek yogurt and fruit.

  • After years of only drinking coffee for breakfast, I recently started making it a point to eat a healthy breakfast. I do notice I have more energy. I love making my own oatmeal and experimenting with putting various things in it.

  • this is a super hard one for me. I wasn’t a breakfast eater as a kid and the bad habit has followed me to adulthood. But I’m trying if only a slice of whole wheat toast. I know just getting something into my system makes me feel better, now just to make it a habit.

  • I always eat breakfast, there is no way I could make thru the morning without it. I’ve added more whole grains & fruit. I think I should eat some fruit at breakfast too, not just at lunch or snack.

  • Mom’s Best Organic Oatmeal, Cinnamon Spiced Plum, eat before my walk then maybe an egg and/or fruit after. Yummy and not overly filling.

  • I eat breakfast every morning! I rotate between a couple healthy options. Maybe I can spend my 10 minutes researching additional healthy breakfast choices. =)

  • I always have a good breakfast every morning. Couldn’t get my day started without it. My coffee comes first! 🙂

  • Done, veggie omelettes are the best, add a side of fresh fruit and I’ve started my day off right!

  • I love breakfast, but I have to be more careful of the choices I make. I don’t need cheese in eggs, right! 🙂

  • well now Nancy just made me hungry with all that home cooking.

  • I truly believe this! Last June, after I returned to work from maternity leave, my husband I started carpooling to work. He liked to go to a fastfood restaurant and pick up breakfast, so I quickly joined in. It as easy after all, and I found that it kept me full most of the morning. However, this last month, I started preparing my breakfast to take with me (Oatmeal, egg on wheat toast, whole wheat bagel), and this week, I prepared breakfast for both of us everyday. He was amazed at how much better he felt from eating a healthier breakfast, and I like the facts we are eating healthier and spending less money. 🙂

  • If I don’t eat breakfast, you DO NOT want to be near me! I usually start off with a high fiber cereal with unsweetened almond milk, or mixed in with some Greek yogurt. But lately I’ve been enjoying a microwave muffin that I whip up in a mug. I got the recipe from the Dr. Oz show, and it’s really yummy and very satisfying. It’s called Jorge’s Skinny Muffin (search for it on the Dr. Oz website) and it has fiber (flax seed), protein (egg), and a small amount of healthy fat (coconut oil). Topped with a TBSP of NSA black currant preserves, it’s AWESOME! And of course, I have my coffee with it, and I’m good to go for my morning workout!

  • Hello to everyone: Yes, eating breakfast each morning will improve your health and memory. Breakfast is the most important meal of the day. I.e. a bowl of cereal with fruit slices; cream of wheat with fruit and milk added; etc. Your breakfast drink can be: one or two cups of coffee; glass of milk; orange juice; cranberry juice, etc. Whatever you do start your day out right – do not skip breakfast. If your in a hurry eat a banana. What do you eat for breakfast that is healthy? Keep up the good work and continue to post to be accountable.

  • Another bad habit I’ve always had….I used to be able to go until 3pm without eating…no wonder I became an all evening grazer. While I make lunch for my daughter in the morning, I throw on a couple of eggs for myself. I might not eat them there, but I have time second period (roughly 8am) to eat them before my hall duty. I’ve also started taking an apple or pear with me to first period with my green tea. Its a start.

  • This is one I struggle with. I am a late sleeper and usually skip breakfast. I feel lousy the rest of the day. This morning my husband woke me up with breakfast in bed. Oatmeal, toast, and skim milk. I am going to start getting up earlier and eat breakfast. The days when I do I actually feel better, and get more things done. Which in turn gives me a better nights sleep because I feel that I have accomplished something that day. Sounds like a pretty good cycle to get into.

  • I’ve always been a breakfast eater. Love eggs on toasted homemade wholegrain toast or oats soaked overnight in natural yoghurt with some chopped healthy nuts and a sprinkling of diced fruit. Just like the original Bircher muesli and so delicious!

  • I always eat breakfast….yum 🙂 Here’s a blog post I wrote about it….

  • I always always always eat breakfast. cant function without it – def the most important meal of the day! and I’m always on the lookout for healthier cereals. these days I usually have a muesli based cereal filled with antioxidants. and if I’m not feeling too hungry I grab an up&go for a little bit of protein to keep my strength up.

  • I haven’t often been one not to eat breakfast. It is unusual for me to wake up not hungry, so convincing isn’t necessary. Figuring out a healthier breakfast is my challenge. I don’t often include fruit or veggie in my breakfast, so I need to rethink that.

  • I have NEVER been big on breakfast. The earliest I ever eat anything is by 11 am…I know it’s awful. I have tried eating less the night before, I hate cereal ( I associate it with sick-people food, like chicken soup and jello). I cannot eat any eggs because I break out (even in cake, but that has never stopped me). This is one is going to be tough…but I am determined to try it out!

  • I need to change my eating in the mornings. I love english muffins. I can’t seem to find whole wheat type ones, which I would like to try. I also need to really cut back on using butter. I don’t use a lot, but could improve on using less than I do. I still drink my water. Trying to cut back on coffee, and I love drinking Rooibos tea when I get up in the mornings.

  • I usually eat breakfast every day but around 8-9 am cause if I get up at 7.00 am, it’s too early and I get nauseous if I eat right away. I like your idea of exercising, so I will do a small workout or warm up to wake up and be ready to eat my breakfast:)

  • I definitely have to force myself to eat breakfast. I rarely wake up hungry & only enjoy it if I can have it closer to lunch time! Lately I’ve been having a fruit smoothie or yogurt, which is tolerable.

  • Eating breakfast has never been a problem for me, I love breakfast. My problem is some of my breakfast choices. However, yogurt with berries, and a small amount of granola cereal is wonderful!

  • I have been eating an apple and a WW Coffee cake. Very yummy and filing!

  • Usually I eat whole grain cereal, but I think I need to add something like fruit or protein. Maybe an egg on a piece of wheat toast, or a spoon of peanut butter. I do think that I could add some fruit, maybe frozen with a touch of milk in the blender as a drink. (you can keep the coffee!)

  • I will eat breakfast while the coffee is brewing & then pretend the coffee is desert. I eat medifast meals, so it’s just a choice between eggs & wafflesl.

  • I have been having an egg on a biscuit – whole grain is not a choice and anything with yeast is out of the question, so this is as good as it gets.

  • this reminds me that I need to make a grocery store run for more breakfast items…. <3 blueberry waffles.

  • breakfast…I can’t live without it! It is my favorite meal of the day…esp. when my husband cooks it…LOL!

  • I am and always have been a breakfast eater. I wake up hungry! For the past year or so it has been a bowl of oatmeal every morning.

  • Today’s instructions is SUPER! I LOVE breakfast and that LARGE coffee (with a smig of low fat 1/2 and 1/2.

  • breakfast is necessary for me. a bowl of cheerios with some kind of berry, and a little bit of milk. I find the more fruit I use, the longer I stay full.

  • This is a goal I’ve already made and I’ve been doing pretty good with it so far and I’ve noticed a change in myself when I eat breakfast.

  • I have oatmeal with craisins, peanut butter on whole wheat toast or a berry almond milk smoothie each morning.

  • I have my breakfast of yogurt and something whole wheat as I go through my morning work emails

  • Is it possible to have day 1-15 emailed to me? I would like to print them all and put them in a binder. Thanks 🙂

  • I haven’t always eaten breakfast but now I do. I just need to make sure it’s not full of “bad” food.

  • I eat breakfast regularly, and keep low fat granola bars on hand for those days when I’m on the run.

  • Breakfsst… yes my nemesis… I am going to try to do it!

  • Yep already do the breakfast thing as I know I can’t function without my fuel top up!

  • I eat breakfast but I like the different types that you suggested and will try them

  • Thanks. Good Read. I will start eatting breakfast.

  • I always eat breakfast and 90% of them are healthy!

  • Breakfast is a priority for me, after I drink 2 full glasses of water.

  • I am often a breakfast skipper, but will try to reform!

  • This is super easy for me except Sundays which I am working on!

  • I especially like the giant coffee!

  • Yogurt or oatmeal is what I usually go with.

  • I start every day with oatmeal 🙂

  • I love this one! Yay breakfast.

  • I eat breakfast everyday.

  • I love breakfast.

  • Oooooh I am getting HUNGRY! 🙂

  • Already have it! Check!

  • I always eat breakfast!

  • yes, I eat breakfast.

  • Good tips

  • 🙂

  • I am nothing without my breakfast and I have found lately that I love my Budwig muesli, ground linseed, flaxseed oil with low fat cottage chees together with some chopped almonds and strawberries.

  • This is easy. To eat is always easy – the portions and the good food choices are the hard part 🙂 But I´m doing very well so far!

  • No problem for me but I can improve my breakfast with some proteins 🙂

  • This is easy, I always have a cup of tea with some milk, a low fat yoghurt with all bran cereals.

  • Having breakfast is my favorite. So no problems here. I like bread with low fat cream cheese and tomatoes or cucumbers.

  • I love breakfast! But you have given a great tip to make it even easier to me: “Prepare the night before: set the table, get out your (non-refrigerated) breakfast supplies, and put something cheery on the table – perhaps some flowers or a potted plant”. I’ll enjoy breakfast even more, thanks!

  • Guys have anyone tried SurelySlim ( It is made in Canada. They say it is cutting edge technology of three fat burners in one veg capsule?