Weight loss can be a goal that constantly needs updating and revising in order to achieve all your goals. Every diet, exercise plan, and lifestyle change works differently for each individual. When we plan our weight loss goals, we tend to put a lot of our focus on things we must eliminate from our diet immediately, which takes away our focus from key mistakes that we might be making along the way that are preventing us from weight reduction.
In the midst of our excitement to finally get on track to shed some pounds, you may realize that your breakfast is an aspect that is frequently disregarded or underestimated. There is a reason that breakfast is considered to be the most important meal of the day. We reached out to expert Robert Ziltzer, MD FACP, FAAP, and obesity medicine physician to shed some light on the three common breakfast mistakes we are making that are preventing our weight loss: skipping breakfast altogether, eating cereal, bagels, oatmeal, granola for breakfast, and drinking high-calorie coffees for breakfast.
Skipping Breakfast Altogether
Dr. Ziltzer explains to us that "while it may seem counterintuitive, skipping breakfast can hinder your weight loss progress. Protein at breakfast starts your metabolism after a night of fasting and provides the necessary energy to fuel your body for the day ahead." He mentions that you may tend to overeat throughout the day when skipping breakfasts, which can cause us to reach for snacks or have bigger meals later in the day.
So what are some good options we can incorporate into our daily breakfast plan? Dr. Ziltzer recommends that our "breakfast needs to contain enough protein. Excellent sources of protein include eggs, low-fat cottage cheese, Greek low carb nonfat yogurt, or ham steak." Including these protein-rich options in our breakfast not only provides us with essential nutrients but will also help us feel more full and satisfied throughout the morning, which in turn prevents us from reaching for unhealthy snacks or carbs throughout the day.
Eating Cereal, Bagels, Oatmeal, And Granola For Breakfast
"Another breakfast mistake that many individuals make is reaching for processed and sugary breakfast foods. Cereals, sugary granola bars, and sweetened pastries may be convenient, but they are often loaded with fat-building carbs and sugars," Ziltzer states. Consuming these foods can lead to an unfavorable surge of energy and a subsequent crash, triggering sugar cravings. He reminded us again to stick to lean proteins during breakfast instead of carbohydrates, which can be converted into fat. By opting for lean proteins during breakfast, we not only fuel our bodies with longer-lasting energy but also promote satiety and better appetite control. Making this small but significant change in our breakfast routine can have a positive ripple effect on our overall weight loss journey. Good to know!
Drinking High-Calorie Coffees For Breakfast
As difficult as it may be to stop yourself from making a delicious cup of coffee or going to your local coffee shop to grab one really quick, this breakfast mistake can actually go against your weight loss plans and hinder your goals. "Unfortunately, lattes and frappuccinos are loaded with sugar and fat, a particularly dangerous combination that causes weight gain," Ziltzer mentions. If you really want your dose of coffee, Ziltzer recommends that you "get black coffee and flavor it with low calorie powdered creamer and artificial sweeteners. Aim to limit coffee to 10 calories of additives. He leaves us with an alternative drink to start our day that can be satisfying and a healthy breakfast option at the same time: "Protein shakes can be a convenient and healthy way to start the day and provide the necessary nutrition you need to maintain muscle, prevent hair loss, and keep you satiated."
The Bottom Line
When it comes to losing weight, it's all about finding what works for you and making adjustments along the way. Skipping breakfast might seem like a time-saver, but it can actually mess with our weight loss goals. Unhealthy options might taste great, but they can sabotage our progress. Instead, our expert recommends we focus on fueling ourselves with protein-rich options like eggs, low-fat cottage cheese, Greek yogurt, or protein shakes. They'll keep us satisfied and give us the nutrients we need to keep going strong. As always, when we make mindful choices during breakfast, we set ourselves up for success throughout the rest of the day.
