Don't Skip Breakfast to Cut Calories

This article was originally published in the American Council on Exercise’s (ACE’s) Get Fit blog. Visit the American Council on Exercise for free health and fitness information, and read on for an excerpt from the article below.

When you’re trying to lose weight, cutting out breakfast may be tempting. You figure you’re saving yourself some calories and you get a couple extra minutes to snooze. But research has consistently shown that the people who successfully lose weight are the ones that wake up and eat!

Furthermore, people who eat breakfast regularly have better vitamin and mineral status and eat fewer calories from fat. So it seems that breakfast really is the most important meal of the day.

Eat Early, Weigh Less Later

Why does eating breakfast help people lose weight? It defies common sense that eating all those calories in the morning instead of simply skipping them would help.

Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.

Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day and help people make better food choices at other meals. While it might seem as though you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of people who skip breakfast, and they eat more at lunch and throughout the day.

Another theory behind the breakfast–weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise. For example, consider the successful weight losers followed by the National Weight Control Registry, all of whom have lost at least 30 pounds and kept it off for at least one year. Some 80% of the people in the Registry regularly eat breakfast (and also follow a calorie-controlled, low-fat diet).

It’s worth noting that most studies linking breakfast to weight control looked at a healthy breakfast containing protein and/or whole grains—not meals loaded with fat and calories.

Eating breakfast also gives you energy to do more physical activity and be more productive in everything you do, which is also vital to weight control. So make the effort to get up in the morning and fix yourself a healthy meal.

Maintaining Your Diet

Before you get too excited and go out for a Denny’s™ Grand Slam Breakfast, keep in mind that your breakfast should consist of healthy items that are in line with your current dietary weight-loss goals. Members of the National Weight Control Registry report eating cereal and fruit for breakfast. While these are certainly healthy options, eggs have also been shown to offer several benefits.

Read more in the full article.

Comments

[Michael McCutcheon]

I agree, if people skip breakfast i think they are much more likely to get cravings for food mid morning and end up snacking on something un-healthy. Or else they will end up heating a huge supersize lunch which will most likely be not very suitable in portion size, which could have been avoided if breakfast was eatin.