7 mistakes when eating breakfast make your efforts to lose weight go down the drain

Breakfast is one of the first “challenges of opportunity” you need to overcome to reach your health goals each day. If you are looking to lose weight, this is the perfect time to fuel your body and brain in the most appropriate way.

However, a hectic lifestyle, conflicting nutrition advice, and too much focus on traditional breakfast foods may keep you from getting through this challenge easily. Worse, you could fall into 7 serious mistakes that make weight loss difficult. That is:

Skip breakfast to save calories

According to American nutritionist Isabel Smith, skipping breakfast is not an effective way to lose weight, because you will compensate with many other snacks during the day and that’s worse. Therefore, it is advisable to start with a balanced breakfast that helps stabilize blood sugar throughout the day.

Breakfast too late

Try to eat within one to two hours of waking up. After the two-hour mark, the level of hunger increases significantly, leading to you eating too much, eating too quickly, which is harmful to your health.

Eating breakfast the wrong way makes it difficult for you to lose weight. (Illustration).

Not eating enough protein or eating too little

Instead of just focusing on carbs by eating a few slices of toast, you should switch to protein, which helps maintain muscle mass, because it promotes muscle growth. In fact, the more muscle you have, the more calories you burn at rest. Plus, a high-protein meal can help you feel fuller for longer. Nutritionist Harris Pincus (USA) suggests that you should eat 20-30 grams of protein in each meal, including breakfast. It is advisable to supplement the meal with breakfast items such as Greek yogurt, cheese or eggs. Other foods, including vegetables and whole grains, all contain small amounts of protein, all of which count toward your total for one meal.

In addition, to avoid eating a breakfast that is too small, it is recommended to eat at least 300 calories for breakfast.

Eating too little fiber

The fiber you eat is closely related to weight loss. However, most of us lack it. Therefore, it is necessary to provide 1/3 of the daily fiber requirement at breakfast, which is about 8 grams of fiber for women and 13 grams of fiber for men.

Colorful breakfast

Try looking at your breakfast bowl or plate. Are there any fruits or vegetables? If it’s a monotonous, monochromatic meal, you’re depriving yourself of the perfect opportunity to get an extra dose of good nutrition.

Eating more fruits and vegetables for breakfast can have a big impact on your metabolism, says nutritionist Smith. Research in the journal Nutrition & Diabetes showed that people who ate a daily diet consisting of 8 servings of vegetables per day and 2-3 servings of fruit lost weight, even without trying to cut calories.

It’s packed with fiber and healthful nutrients that help boost your fitness and can help you lose weight. You can add frozen berries or chopped apples to cereal or oats, or add a handful of spinach to smoothies for the best portion of the day.

Breakfast is full of sweets or fried foods

Lunch food is rarely sweet, so why is breakfast food so high in sugar? The more sugar you eat, the harder it is to lose weight. Skip sugary breakfast foods and try turning traditional sweets into savory ones.

Experts advise you, don’t always use eggs only for breakfast. Fried eggs with a large amount of oil and fat are also obstacles for you in losing weight.

Never eat breakfast with fried eggs. (Illustration).

Not drinking enough water in the morning

It is important to provide the body with the precious fluids it needs after a long, dry night. One of the first things you should do every morning is drink a glass of water, ideally with some lemon or honey.