What you do at breakfast time can send you soaring toward your weight loss goals or it can seriously set you back. Adopt these four morning habits and you’ll be well on your way to your ideal shape!
1. Forgo Sugary Foods
The average American consumes 32 teaspoons of sugar a day! In addition to its connection with inflammation and a host of health problems, sugar is one of the biggest contributors to weight gain, and it adds up fast. While cutting out sugar isn’t easy, we can start by cutting back at breakfast.
Instead of a bowl of cereal with milk (20g of sugar) or flavored yogurt (17g of sugar in a cup of Black Cherry Chobani), opt for something like this instead:
- egg and whole wheat toast
- a green smoothie (veggies are a terrific aid to weight loss)
- plain yogurt with a low-sugar fruit (peaches and berries have less sugar than bananas, cherries or raisins) and homemade granola or seeds (much less sugar than packaged granola)
- An IdealShake has only 1g sugar, making it a great breakfast replacement or base for breakfast smoothies
2. Pick Your “Cheat” Snack in the Morning
At IdealShape we believe a healthy diet includes a little wiggle room. The occasional indulgence helps us stay on track and motivated, rather than feeling deprived (which we all know eventually backfires).
The secret to including your favorite foods without gaining weight is planning your treats. You don’t have to eat your chosen “cheat” food in the morning, but by choosing it and keeping your eyes on the prize, you’ll be less likely to have one of everything that comes along.
3. Drink a Glass of Water
It’s tempting to get a “jumpstart” on our day with sugar and caffeine, but dehydration is the enemy of weight loss. As Mayo Clinic reports, dehydration hampers the ability of the body to function optimally. Toxins aren’t being flushed out, which essentially means garbage piles up that impairs the body’s ability to balance blood sugar and metabolize cholesterol… opening the door to diabetes and obesity.
Rather than sipping your juice, tea or coffee right away, start with a glass water first. It will help you avoid getting dehydrated and put you closer to your daily water goal. It’ll also help you feel fuller, so who knows… you might decide you don’t want that 190-calorie, 39g-of-sugar glass of orange juice anyway!
4. Eat the Egg, Yolk and All
If you want to stick to egg whites, that’s okay, but don’t go out of your way to avoid the whole egg if fat is your only concern. The yolk is mostly healthy fat (with those essential Omega-3s) and contains additional nutrients like sulfur and the B-complex vitamin choline. Up to 4 whole eggs per week will suit your health just fine, the Mayo Clinic says.
Including healthy fats with breakfast (along with protein and carbs) will also help you feel fuller and energized for a longer period of time. Don’t love eggs? Peanut butter, avocado, nuts and flax seeds are also great sources of healthy fat to have in your morning meal.
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Questions? Let us know!