The way you start your day determines how healthy the rest of your day will be.
Breakfast may be the most straightforward meal of the day to make weight loss friendly. After all, most of us don’t eat as much at breakfast as we do at lunch or dinner, and healthful, low-calorie meals like fresh fruits and whole grains are standard on most breakfast tables.
However, this does not indicate that the first meal of the day is without risk of weight gain. If you’re having trouble reaching or maintaining a healthy weight, it might be time to reconsider what you eat after you get out of bed. A variety of breakfast behaviors may be undermining your best efforts.
Check out these 10 practices that experts believe may accidentally lead to weight gain.
Eating more at breakfast could be the first step toward weight loss! Skipping breakfast or not having a balanced breakfast high in fiber and moderate in protein and carbs is one breakfast habit that might lead to rapid weight gain. Fiber and protein help you feel full, so you’re less inclined to look for snacks an hour after eating.
According to Magill, eating breakfast in the morning makes you less likely to consume extra snacks in the evening. So go ahead and stuff yourself in the mornings!
Getting too many calories from coffee
It’s worth considering your morning cup of joe for weight loss. Is it a clear brew or a frothy calorie bomb? Consuming complex coffee drinks, creamers, and other coffee additions without tracking can contribute to weight gain because the calories are not accounted for, resulting in a calorie surplus. Make upscale coffee an occasional treat rather than a regular indulgence.
Only drinking coffee
We understand that sometimes you feel like you need to eat a full breakfast first thing in the morning or that your busy schedule prevents you from sitting down for a healthy meal. However, even with cream, coffee needs more nutrients to fuel your morning, leaving you hungry. By including protein, complex carbs, and healthy fats in your liquid breakfast, you can avoid being ravenous (and then downing whatever is in sight).
Grabbing breakfast at the convenience store or gas station
Most convenience stores and petrol stations need something to constitute a healthy breakfast. So avoid making these locations your first stop for breakfast.
If you eat a muffin and a cappuccino from a convenience store, you may gain weight if you consume more calories than you require during the day. For example, a muffin may contain 500 calories or more with 50 grams of added sugar. A flavored grande latte may have 350-400 calories with at least 30 grams of added sugar, which is more added sugar than most individuals should consume during the day.
Going out for a sit-down breakfast
The odd restaurant sausage-and-egg combo may not be a dealbreaker for weight loss, but eating out for breakfast regularly is a quick way to gain weight. Restaurant meals with large servings, huge calorie counts, and epic fat levels are not good for your health.
Not reading labels
A protein bar can have more calories than a candy bar, and some granolas have as much added sugar as a bowl of ice cream. Just because a product claims to be healthy doesn’t mean it is. When selecting breakfast foods, do yourself a favor and read the labels carefully. You may be startled by what you discover.
Eating straight from the cereal box
Mornings can be hectic, but if you’re grabbing the cereal box for food, it’s probably time to set your alarm a little earlier. It’s difficult to assess the portion size of cereal without a bowl for visual context. You may have consumed significantly more calories than you planned after several handfuls.
Eating in your car
Is it possible to eat mindfully while flying down the highway, one hand on the wheel and the other clutching a breakfast bar? Most likely not. Driving’s numerous distractions are enough to draw your attention away from your food, resulting in mindless eating. Maintain your focus on the road and attempt to have breakfast at a time and place when you can give it your undivided attention. According to research, eating thoughtfully can be an effective way to lose weight.
Choosing the wrong smoothie ingredients
Smoothies are a fantastic way to start your day with extra fiber and nutrients. However, keep an eye on the macronutrient balance in your blender. Choosing a fruit smoothie over a protein-rich smoothie can lead to weight gain since a fruit smoothie that is mostly composed of carbohydrates and lacks healthy fats and protein will not keep you satiated.
Drinking fruit juice
Even while some fruit juices are high in nutrients, drinking your calories does not fill you up. Furthermore, most fruit drinks are heavy in sugar, which raises your blood sugar. Maintain moderate juice quantities during breakfast time to receive the advantages of vitamins and minerals while limiting calories.
Learn more: Best Keto Bagels Recipe