Shedding those extra pounds can be a daunting task for many people – both physically and mentally. And with countless fitness plans out there claiming to deliver quick results, choosing a plan that’s right for you itself can be quite challenging. But successful weight loss requires making healthy lifestyle changes in eating, exercise, and behaviour. Breakfast being the most important meal of the day can have a huge impact on your metabolism and weight loss.
In fact, your first meal of the day can set the tone for the rest of the day when you’re trying to slim down. This also implies that consuming wrong foods can amplify your cravings and have a negatively impact on the rest of the day. It seems there are some golden rules you must follow in order to lower your body mass index (BMI), eliminate belly fat, and maintain your overall health and fitness.
The 3 simple breakfast rules you must follow for optimal weight loss
Many studies show that regular breakfast eaters are less likely to be overweight compared to those who don’t. But there are a number of things to consider to prevent weight gain – the timing of your first meal, the types of food you consume, as well as the frequency, including the length of the overnight fast, are really important.
Eat right away
It is claimed that eating breakfast within an hour of waking may help maintain your circadian rhythm, keep your blood sugar and insulin levels under control, and boost your metabolism early, meaning you’re likely to be more successful at shedding that extra flab. So, try to have your first meal of the day within one hour after you wake up.
Protein and fibre
Secondly, weight loss is also about eating what kind of foods you eat. Instead of loading up junk and processed foods that upset your tummy and cause belly fat, opt for high-protein and fibre choices like eggs, whole grains, nuts, fruit and veggies that will fill you up and provide more energy than a sugary option. The key to a sustainable weight loss is eating foods that promote satiety and help you build and maintain lean muscle.
Meal timing and frequency
Research also suggests that having breakfast and lunch between five and six hours apart, while making the overnight fast last between 18 and 19 hours could be a practical approach to healthy fat loss, contrasting some studies that claim eating less frequently and skipping snacks might help maintain weight loss results.
However, many studies came to the conclusion that regular breakfast consumption seemed to promote healthy eating, help boost satiety, reduce daily calorie intake, and stick to your weight loss goals.