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Welcome to Day 19 of the 30-Day Weight Loss-athon.
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.
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:
- Breakfast eaters are less likely to be overweight, and
- 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.
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.
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?
And you’re done!
See you tomorrow!