Breakfast is the most important meal of the day. No doubt about it. Studies show that people who successfully lose weight and keep it off are almost always breakfast eaters. The bottom line is that even if you don't feel hungry, or don’t like to eat in the morning, or don’t have time, you should still eat something.
Here are a few breakfasting tips for those who struggle to eat this crucial meal:
- If you just can't stomach the thought of breakfast first thing in the morning, organize yourself so that you can eat breakfast later or at work, when your body has had more time to wake up.
- If it seems an impossible task to eat a whole breakfast in one sitting, try spreading it out over a couple of hours.
- Another idea is to try getting up an hour before you eat and do some exercise to increase your morning appetite.
- DON’T be fooled by the idea that eating breakfast makes you feel hungrier. This is only true if you eat the wrong types of breakfast foods. Include low-fat protein (such as yogurt, eggs or cottage cheese) along with a moderate amount of carbohydrate and fiber. This breakfast will prevent cravings at 10 am by helping you to feel full, setting you up to eat sensibly for the rest of the day.
- If you’re short on time for breakfast, remember it doesn't have to be a gourmet production. Low-fat cheese, a whole-grain bread roll plus a piece of fruit to have on-the-go is just one example of a simple, fast and easy meal. Hard-boiled eggs and protein smoothies also provide breakfast in minutes. And if you don't even have time for that, trail mix, fruit and yogurt make for an excellent breakfast and can easily be eaten on-the-run.
- If you don’t like breakfast foods, don’t eat them! Try leftovers, soup, a sandwich, or lean meats in the morning. Many cultures serve rice and vegetables as a breakfast meal - and it's a great idea.