4 Weight-Loss Rules for Your Morning Meal

YumSugarSource: 4 Weight-Loss Rules For Your Morning Meal

Skipping meals is never a good weight-loss strategy, especially when it come to breakfast. Eating in the morning wakes up your metabolism, helping you burn more calories throughout your day. A solid breakfast also helps keep you feeling sated so you eat fewer calories later. If you're working to drop pounds, keep in mind these four rules to ensure your breakfast is a champion.

  • Eat Breakfast Within One Hour of Waking: We know that regular breakfast eaters are less likely to be overweight, but the timing of your first meal is important, too. It's best to eat breakfast within an hour of waking. An early breakfast helps maintain your circadian rhythm and boosts your metabolism early.
  • Go For Protein, Not Sugar: While pancakes and raspberry danishes sound scrumptious for a Sunday brunch, those sweets aren't something you should devour regularly for breakfast. High-protein choices, like eggs, yogurt, and whole grains, are not only lower in calories but also provide energy that lasts all morning and help curb midmorning cravings for sugary pick-me-ups. Here are some breakfasts featuring whole grains, and if you love eggs, try YumSugar's recipe for a black bean omelet for a double shot of protein.
  • Eat at Least 8 Grams of Fiber: The key to losing weight is to eat foods that make you feel full, so hunger pains don't drive you to eat high-calorie foods. For the first meal of the day, go for tons of fiber - at least eight grams. If you're in a rush, here are 10 cereals with eight or more grams of fiber. If you have a little more time, try these breakfast ideas that contain 10 grams of fiber and are also gluten-free.
  • Don't Go Overboard on Calories: Depending on your weight, your weight-loss goals, and what you eat for the rest of the day, it's important to keep your breakfast calorie count between 300 and 600. That means you probably don't want to splurge on a 688-calorie pecan sticky bun. Choose low-calorie options like Greek yogurt, fresh fruit, and whole wheat toast. A bowl of cereal is another great option, just don't make these calorie-busting cereal mistakes.

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