The Connection Between Breakfast and Weight Loss

Many members of the general public, as well as approximately 33% of dieters, believe that skipping breakfast will help them lose weight to some extent. However, the truth is that skipping breakfast can lead to weight gain.

After having slept throughout the night, the body's metabolism is usually at its lowest in the morning, just after waking up. The body is usually at this time in a low glucose (blood sugar) state. With this low blood sugar level, the brain and the nervous system get starved of the needed glucose to work efficiently.

When the required glucose is not adequately supplied, the body then slows down its metabolism (reducing the breakdown of fat) and goes into "starvation mode" in order to conserve energy. This situation, instead of causing weight loss, causes the body to virtually stop its fat-burning activity due to the reduced metabolic state it is in.

The essence of breakfast in the morning is to allow the body to "break the fast" it had been observing during the period of sleep, as it had not taken in any food or drink for the past eight to twelve hours. Eating breakfast is therefore meant to help the body jump-start its metabolism.

However, when breakfast is skipped, the body easily becomes fatigued, restless, or irritable in the morning hours. Having breakfast before an active day will therefore help to normalize blood sugar levels and increase the body's metabolic rate, which in turn helps to boost energy levels for the day.

According to a survey conducted by The National Weight Control Registry on approximately 2,959 of their over 5,000 members—individuals who have lost at least 30 pounds and maintained it for at least a year—78 percent had a habit of regularly eating breakfast every day, while approximately 90 percent had breakfast at least five days a week.

The conclusion of another study also showed that there was a very strong correlation between the meal size eaten at breakfast and dinner. The study discovered that people who ate more breakfast consumed fewer calories throughout the day, whereas people who did not eat breakfast or ate little breakfast consumed more calories over a 24-hour period.

Therefore, not eating breakfast in the morning may actually cause an individual to eat more later on during the course of the day. This tendency to skip breakfast is often associated with the feeling of not being hungry in the morning and is due to several lifestyle habits.

Some people skip breakfast because they are always in a hurry because they presumably don't always have "enough time," do not feel hungry, are afraid of gaining weight, and some others do not even like breakfast foods at all.

Whatever the reasons may be for skipping breakfast, it is important to understand that starting your day with a healthy breakfast can actually help fast-track your weight loss gains.

Eating a healthy breakfast has the following weight loss advantages:

provides the body with energy to recharge and kick-start its metabolism after an eight- to twelve-hour fasting period.

improves your efficiency at work by boosting your energy levels, concentration, and alertness.

helps keep you feeling less hungry during the day and also helps you avoid unhealthy snacking in between meals.

Breakfast also enhances your mood and keeps you more invigorated throughout the morning.

It therefore becomes obvious that eating breakfast is very essential for anyone who is trying to lose weight. Eating a healthy breakfast that avoids pastries, bacon, and other high-sugar, high-fat, and high-calorie foods will in no small way help to fast-track your weight loss effort.

To get the most from your breakfast, you should try as much as possible to include more fruits, vegetables, and whole grains, as high-fiber foods allow you to eat more food yet get fewer calories while also keeping you feeling fuller during the day.

Therefore, eating a healthy breakfast helps to jump-start your metabolism and keeps you from feeling hungry in the morning and eating too much during the rest of the day. However, if you normally skip breakfast or feel like you don't have enough, try making some lifestyle changes today, such as making a smoothie and putting it in a travel mug to have on the way to work.