I’m pretty sure you’ve heard the saying a million times; “breakfast is the most important meal of the day”. Regardless of how many times you’ve heard it, it’s still true.
In my experience, clients who lose the most weight are the ones that set the tone of their day with breakfast.
Now because you’ve been fasting as long as you’ve been sleeping, once you’ve awoken, you need food! In men, breakfast helps to set rhythm into key hormones that facilitate lean body mass preservation and for women it helps set the hormones most associated with stress and detoxification.
What about intermittent fasting because you know someone is thinking about it, right?
Well if it works for you, fine but ONLY if you’re a guy. Woman should not do intermittent fasting because it dis-regulates sex hormones and for every 1-month of intermittent fasting it will take 4-months to regulate sex hormones.
Now that intermittent fasting is out of the way, it’s always a good idea to eat breakfast 20-30 minutes after waking up. If you wait too long to eat, your body believes that food will be scarce for the day, therefore slows down your metabolism.
Subsequently, even healthy foods eaten later could potentially be stored as fat simply because you’ve programmed your system to save these calories.
Eating breakfast also helps set the temperature in your body for the day and if weight loss is something of interest then breakfast is a must. You want to stoke the fire to get your metabolism burning; enough to start burning fat.
Those who eat a healthy breakfast as part of their regular daily routine eat fewer calories throughout the day, thus have an easier time losing weight. Skipping breakfast can increase your body’s insulin level, which in turn increases fat storage leading to weight gain.
If you’re simply not hungry first thing in the morning, try drinking an 6-8oz glass of water with a splash of lemon or lime to help stimulate appetite.
On the odd chance that you’re an early bird who works out first thing in the morning then the same rules apply, you should try to eat something light and easy to digest like eggs between thirty to forty five minutes before you exercise.
Working out on an empty stomach can potentially catabolize your muscles in order to get the energy to perform your workout and not burn body fat! Therefore you’ll have less muscle and the same amount of body fat… inevitably leading to a marshmallow physique.
A well-balanced breakfast consists of protein, carbs and healthy fat, which will refuel your body and replenishes the glycogen stores that supply blood sugar.
Breakfast can be quite simple so don’t skip the first meal of the day. Even if all you can grab is a banana or another piece of fruit and eat it on your way to work, class or even the gym is better than nothing.
You could also try a few breakfast ideas from one of my mentors HERE.
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