Breakfast and Weight Loss
Some people think that skipping breakfast will help them lose weight. It won’t.
Studies show a direct link between breakfast and successful weight loss, and that compared to breakfast skippers, breakfast eaters generally:
? Eat fewer calories throughout the day
? Eat less saturated fat and cholesterol
? Have better nutrition habits
? Weigh less (women 4 kilograms (10 pounds) less, men 3 kilograms (7 pounds)less.
The key to successful Weight Loss.
The key to successful weight loss is burning more calories than we consume each day.
Our body burns calories 24 hours a day, 7 days a week, 365 days a year. How quickly we burn those calories is called our metabolic rate.
Our individual metabolic rates change throughout the day and night, depending upon things like when we last ate and whether we are active or at rest.
Even though we burn calories while we are asleep, our metabolic rate slows dramatically during this time and we burn fewer calories per hour as a result.
(Now before you go planning to give up sleep to lose weight, which is definitely not the answer, let us tell you a better way).
The way to maximize the number of calories we burn each day is not to stay awake longer but to maximize our metabolic rate while we are awake.
This is where eating breakfast comes in.
Why breakfast is so important to Weight Loss.
One of the secrets to successful weight loss is to kick-start our metabolism as soon as possible after we wake. The best way to do that is to eat breakfast. In fact, nothing, including exercise, gets our metabolism going as fast again after eight hours of restful sleep than eating a healthy breakfast!
When we skip breakfast, not only does our metabolic rate stay low, so too does our blood sugar level. Low blood sugar levels resulting from missing breakfast often leads us to feel lethargic and of having less energy.
Low blood sugar levels in the morning eventually make us feel very hungry later on, which sets us up to impulsive snack eating, or eating overly large portions of food at lunch and dinner.
When we eat breakfast, our body feels nourished and satisfied, making us far less likely to overeat during the rest of the day.
Common reasons for missing Breakfast
The most common reason that people skip breakfast are:
? No Time
? I like to exercise in the morning instead
? I’m not hungry when I wake up
? I just can’t stomach food first thing in the morning
Here’s what to do if you if either one of these causes you to miss breakfast regularly:
“No time” is no excuse
Time is at a premium for most of us. Nevertheless, it pays to make time for what is undoubtedly the most important weight loss meal of the day.
If time is a real issue for you and you only have a few minutes for breakfast in the mornings, try to:
? Eat something that doesn’t take any time to prepare, like a glass of pre-squeezed fruit juice, a couple of pieces of fresh fruit or a tub of low-fat yoghurt. Even last night’s left-over stir fry is a better option than eating nothing at all.
? Prepare your breakfast the night before. Lay your cereal packet, dish, spoon or toast condiments on the breakfast bar of your kitchen so they are ready to go first thing in the morning.
? Do two things at once. Try doing something within your morning routine, like ironing a blouse or shirt for example, while your toast is browning in the toaster. (Try not to do two things at once while you’re eating, you’ll eat too quickly and your digestion will be affected. If you have no choice, fine eat anyway, but try not to do this too often).
? Have a least something to eat no matter how small and take the rest of your breakfast with you. Drink a breakfast smoothie and take your favourite breakfast cereal to work with you in a plastic container for example.
? If you are in a rush to get somewhere, eat something as soon as you get there. If you’re meeting someone, meet them in a caf? or coffee shop. If you are always in a rush to get to work, leave a breakfast cereal in your office kitchen or in a drawer in your desk.
Morning exercise is not as effective without breakfast
Most people like to exercise in the morning for the very same reason they should eat breakfast, to raise there metabolism and burn extra calories.
If you exercise in the morning on an empty stomach, your metabolism won’t reach the same heights it would if you ate something before hand.
What if you don’t like to exercise on a full stomach? Ideally we shouldn’t really work out until an hour or two after your breakfast (or any other meal), but if you like exercising in the morning or it’s the only time you have, a glass of fruit juice or small piece of fruit beforehand will give your metabolism the spark it needs to maximize the calories burnt during your exercise.
Remember, you don’t need to eat a three course meal to get your metabolism going in the morning, even something small like a banana or fruit smoothie will get it going.
I’m not hungry when I wake up
If you’re not hungry when you wake up, chances are you are eating too much the night before.
It’s OK to eat right up until you go to bed at night, but if you are going to do this make sure you eat something light with not too much sugar, natural or otherwise, which is likely to affect your ability to get to sleep.
Good night-time snack choices include:
? A bowl of cereal made of whole-grains or bran
? An apple
? Reduced fat cheese
? A small turkey and lettuce sandwich
? A small tub of yogurt and berries
? A fruit smoothie or scoop of frozen yogurt
? A warm cup of milk or hot chocolate
I just can’t stomach food first thing in the morning
If you feel like this regularly find something you can stomach or leave breakfast until after you’ve showered and are ready for the day ahead.
Eating breakfast is so important (especially when trying to lose weight) that it is well worth the time and effort to experiment with breakfast alternatives until you find something you can eat. Here are some possible choices:
? Milk and whole-grain cereal, or yogurt and cereal
? Instant oats topped with raisins
? Whole-grain bagel topped with fruit and yogurt
? Peanut butter on whole-wheat toast
? Fruit smoothie made with yogurt
? Fruit cocktail, with orange juice, strawberries, pears and pineapple
? Cheese and whole-grain crackers
? Muesli bar or commercially made breakfast drink
Remember, when it comes to eating breakfast and getting your metabolism going it is more important that you eat than what you eat. Once you’re used to eating breakfast regularly, then try weaning yourself on to healthier options.
For all your weight loss and healthy lifestyle needs, visit www.weightloss.com.au and become a happier, healthier you.
Scott Haywood
By: admin
About the Author:
Ephedra – Is It Safe And Effective?
Burn fat while you sleep! Eat whatever you want and still lose weight! Don’t suffer through hours of grueling exercise to burn fat!
You’ve probably heard all these phrases before but are the fat burners containing ephedra that these claims are attached to really that effective and are they safe?
The primary ingredient in fat burners is the herb ephedra, also known as ma huang, or it’s manufactured version ephedrine. It has been used in Chinese herbal medicine quite safely and effectively for thousands of years. It is often combined with synthetic or herbal versions of caffeine (e.g. guarana, yerba mate or kola nut) and aspirin (e.g. white willow bark).
But does it burn fat?
The answer to that question is yes. Ephedra does effectively help the body to preferentially burn fat for energy. But, according to medical studies, there can be side effects, some of which are quite serious.
Ephedra works to burn fat through several means.
-Its chemical makeup increases the breakdown of fatty tissue for fuel. -Its stimulatory properties help to increase resting metabolism. This process is known as thermogenesis, which is essentially excess heat production. You body burns more calories simply by producing more body heat. -When ephedra is combined with caffeine and aspirin, it may have appetite suppressant effects. -The nervous system stimulation you get can help you maintain your energy levels, which can aid you in your exercise program.
When used according to instructions and in moderate doses, studies suggest that fat-burning formulas containing ephedra, caffeine and aspirin can be safely and effectively used to SUPPLEMENT a good fat-burning program.
Fat burners should never be used as the sole means to achieve fat loss. A good fat loss program must also address diet and exercise, contrary to the hype you see on television and in print. Anyone who relies solely on pills to lose fat is usually doomed to regain the lost weight and potentially quite rapidly after they stop taking the pills.
There is a reason for this weight gain. These pills are effective, therefore the person does not necessarily have to change the habits that made them overweight in the first place. When a person discontinues use of ephedra without changing those habits, almost inevitably the weight will come back.
The fat-burning effects of ephedra do not come without a price, however. Ephedra has a number of side effects and should not be taken by people with certain conditions.
Some of these side effects may include: jitteriness, sleeplessness, increased heart rate and blood pressure, anxiety, skin flushing or tingling and nausea.
People who should not take ephedra include those suffering from heart disease, anxiety attacks, high blood pressure, diabetes, adrenal disease, thyroid disease or prostate disorders. If you are taking medication for high blood pressure or are taking antidepressants or MAO inhibitors, you should stay away from ephedra. Also, it is not recommended for pregnant women to use this herb.
Now that you know some of the pros and cons of taking ephedra supplements you, along with your doctor, can use this information to help decide whether or not ephedra is right for you.
By: admin
About the Author: