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!

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See you tomorrow!