When you’re trying to lose weight and shrink your belly, it’s best to start your day off on the right foot. So, if you’ve ever wondered what is a healthy breakfast for weight loss, keep reading. This article is going to cover the basics of what to eat in the morning so that you can set your day up for fat burning results.
I love to eat and if you’re anything like me, you probably do to! But there are so many choices available that it can be hard to know what to eat anymore, especially when losing weight is your goal.
Eat low carb. Go fat free. Don’t eat any sugar. Eat more fiber. There’s a lot of noise out there when it comes to decoding what is best to eat for shrinking your fat zones.
So let’s break it all down.
What To Consider First For A Healthy Breakfast
Science has still not invented any secret foods that will melt your fat or whittle down your problem areas. However, they have learned that too much stress creates high cortisol levels in the body, which will lead to a bigger belly.
Find out more about cortisol and how it affects weight loss by reading this related article:
Cortisol and Belly Fat – Why You Need To Make The Connection
Factors That Play A Role In A Healthy Breakfast
Losing weight can seem overwhelming when you are first beginning. However, once you commit to a plan, it becomes easier to stick with it once you start seeing results.
The problem with many fad diets is that they are simply not realistic. Also, if you are stuck eating the same foods over and over again, you will become bored which will lead to you falling off the wagon.
Therefore, I would like to share the 6 strategies that have helped me with losing weight.
6 Strategies For Losing Weight To Remember
- Portion Size
- Increase Fiber
- Choose ‘Good’ Fat Over ‘Bad’ Fat
- Bump Up Your Fruits And Vegetables
- Know When You’re Hungry
- Don’t Overeat
Mind Your Portions
One of the things that we really lose sight of in North America is the size of the portions we eat. Go to any restaurant and you’ll normally be served a dish that would probably constitute 2 or 3 meals in other places.
Being mindful of your portion sizes will help you lose weight. Start being aware of how much food you are actually eating.
Fill Up On Fiber
Eating more fiber is another tip that has helped me. Studies have shown that when
you increase your fiber intake, you can assist your weight loss efforts.
Fiber also helps slow down digestion which essentially keeps you feeling full longer.
A diet that is high in fiber has many healthy benefits including speeding up weight loss.
Eating Good Fats
Fat that is considered ‘good’ fat can actually be helpful in losing weight. Think olive oil, fatty fish, nuts and avocado.
The right kinds of fat can help speed up your weight loss efforts while also keeping you satiated. Moderation is always the key!
Eat The Rainbow
Fruits and vegetables are also important, not only for weight loss, but also for long-term health. They provide critical nutrients, vitamins and fiber while helping ward off certain diseases.
Recognize Hunger
It is also necessary to listen to your body and know when you are truly hungry. Sometimes our signals can get disrupted and we may eat unnecessarily due to things like stress.
Learn to listen to your body and eat only when you are actually hungry. Your body will always let you know if you choose to listen to it.
If You Are Full, Leave It
Lastly, stop eating when you are full. You don’t have to clean your plate, regardless of what your mother told you.
Learn more tips to try in the morning for added weight loss success in our article:
Easy Morning Rituals For Weight Loss – 9 Tips That Work
Why Should I Eat Breakfast?
Breakfast can help you to have more energy, better mood and increased concentration throughout the day.
It can also stabilize blood sugar levels which is helpful when trying to lose weight.
Eating breakfast can also help you to eat less at the end of the day. Late night cravings may actually be tied into skipping breakfast because not enough was consumed throughout the day.
Breakfast time is the perfect time to eat healthy, fiber-rich carbs which power you through your day. Oatmeal, fruit and eggs can give you the needed nutrition and energy to get you going in the morning.
Do you ever notice that you feel sluggish halfway through the morning when you’ve skipped breakfast? Eating the right breakfast will also help you to feel mentally sharper, as using your brain burns calories, too!
Tip: Eating a low-sugar, high protein breakfast will help you ward off cravings and crashes later in the day.
For more information and ideas on healthy breakfasts for weight loss, check out our other article:
What Is The Best Breakfast For Weight Loss – 10 Easy Foods To Eat
Healthy Breakfast Options For Weight Loss
Now we’re getting to the good stuff. “What can I actually eat for breakfast to help me lose weight,” I can hear you say.
Although I am not a doctor or a dietician, I will share with you my top picks for my own personal weight loss success, along with ideas that I’ve spent hours researching online.
Here is a list of healthy breakfast foods that will help you if you are trying to lose weight.
Eggs
However you want to eat them, eggs are full of protein, vitamins and minerals.
At 6 grams of protein and 70 calories per egg, these little gems will help fill you up, boost your metabolism and give you the energy you need to start your day.
Eggs can be eaten scrambled, fried (using a no-stick spray), poached, hard-boiled or turned into a delicious vegetable omelette, frittata or scramble bowl.
One of my favorite morning treats is avocado toast. Simply toast up 2 small pieces of whole grain bread and smash up half an avocado to spread it on top. Top with 2 fried eggs (done with no-stick spray) and season with pepper, chili flakes or hot sauce.
Oatmeal
This whole-grain breakfast cereal is a dieter’s delight. I prefer steel-cut oats as they are less processed.
Oatmeal is a slowly digesting carb that will help keep you full while providing needed fiber. One cup contains 4 grams of fiber.
Slowly digesting carb helps to keep blood sugar levels from spiking (which affects insulin). This in turn can help signal the body to release fat.
This hot cereal provides vitamins, nutrients and antioxidants which helps ward off certain diseases. Plus, the soluble fiber in it can help lower cholesterol.
There are multiple ways to enjoy oatmeal. If you like it hot, simply enjoy topped with your favorite berries or half a banana, lots of cinnamon and a splash of non-dairy milk.
If you prefer it cold, overnight oats soaked in the milk of your choice and topped with chia seeds, nuts or fresh fruit makes another insulin-friendly morning meal.
Yogurt
Yogurt for breakfast has been scientifically shown to help promote weight loss. Plus, it is packed with protein which helps boost metabolism and satiety.
The protein (especially in Greek yogurt) takes longer to digest than simple carbs so you will stay full longer. More protein helps build muscles which in turn affects calorie burning.
The best yogurt to eat is one that contains a high level of protein and low / no-added sugar. Consider making a yogurt parfait with chia seeds, sliced almonds and low carb fruits like raspberries.
Smoothies
Personally, I love a good smoothie, especially when I’m in a hurry. They are a convenient, quick way to get a needed hit of protein, vitamins and minerals.
Plus they are fairly low in calorie.
I always like to add fresh fruit plus veggies and protein to my smoothie. This way I know it is helping to rev up my metabolism, help me release fat and give me needed energy.
For an easy breakfast smoothie try adding: 1 cup of spinach (or kale), 1 cup of berries, 1 cup of almond milk, 1 tbsp, almond butter (or peanut butter), 1/2 banana, 2 tbsp rolled oats with crushed ice and blend until creamy. You can also add in a scoop of your favorite protein powder if desired.
You can put almost anything in a smoothie for breakfast. They are versatile, filling and provide good nutrition.
If you love smoothies, learn how you can lose weight with them in our article:
What Is The Smoothie Diet – A Tasty Way To Lose Weight?
What Is A Healthy Breakfast For Weight Loss Final Thoughts…
There has been a lot of debate on whether or not you should eat breakfast when you are trying to lose weight. The type of diet you decide to use to help you get to your weight loss goal will determine your final decision.
Regardless, breakfast is still an important meal that should not be overlooked. It provides needed nutrition, helps get metabolism going, keeps you mentally sharper and provides energy to get you through your day.
Although you might think that skipping breakfast will help you to eat fewer calories, the exact opposite often happens.
Eating a breakfast that is portion controlled while based on nutritiously-dense foods can help you feel better and lose weight for the long-term.
Do you have a favorite weight loss breakfast that has worked for you? Tell us in the comments below.
Everyone says I am crazy for wanting to lose weight, as I would like to lose 30 pounds naturally. With your breakfast weight loss guide, I can now start my days off right with a light breakfast. I have never been one to over eat so I guess that is a good start. I love to eat oatmeal, and try to eat plain oatmeal but not that much without putting a little flavor. So, I buy less sugar oatmeal with different flavors.
Losing weight naturally is a great approach, as you will be able to change your habits over time and stay with them over the long term. Oatmeal is a wonderful breakfast food that offers fiber and stable energy while filling you up. The less added sugar you eat will most certainly help you lose those 30 pounds. Thanks for dropping by!
Recently I have been feeling lazy. I don’t eat breakfast often unlike before. I just go straight for lunch. I feel like I eat too much sugar or salty foods because I get bored easily and I badly want to stop it. This habit of mine is very unhealthy and I know because my body feels weak and I get sleepy all the time. Now I really wanted to get back on track, not lose weight but eat more healthy foods. I find your article very compelling and for once I want to go back to a more healthy lifestyle now. I’ll definitely bookmark this page!
Thanks for sharing your experience. The foods we choose (or not) have a direct impact on how we feel. Starting your day with a healthy breakfast is a great way to stabilize your blood sugar levels in order to provide sustainable energy for the day. Best of all, it’s a simple strategy. I’m glad to hear you enjoyed the article!
Starting your day with a healthy breakfast can help to set you up for the day, and can aid you in your weight loss journey. I heard a very good tip many years ago to stop eating as soon as you start feeling you’ve had enough, so it’s great to find it is also on your list not to overeat.
I’m not a great fan of cooked oats, but love fruit and yoghurt for breakfast, or a smoothie with lots of fruits. Thanks for sharing alternatives that I can try. Anyone trying to lose weight will benefit from this post.
I’m happy to hear you enjoyed my article. I hope it helps you. There are many great options for a healthy, weight-loss oriented breakfast and the key is really to find out what works best for you. Eating what you enjoy in moderation will help to keep you on track. Thanks so much for sharing your thoughts and dropping by!