Is Eating Breakfast the Key To Weight Loss

Fitpharmacist Healthy BreakfastIs eating breakfast the key to weight loss? At least a third of dieters still believe that skipping meals will help them lose more weight. This may be true if you are participating in a planned intermittent fasting program, but otherwise, skipping meals actually triggers the release of hormones that will prevent the release of fat for fuel. Skipping meals signals your body to hold on to your body fat for emergencies and your body will fight you as you work so hard to lose weight and fat. And your body will win this struggle.

 

Skipping  Breakfast Will Promote Weight Gain

You have “fasted” for 8-10 hours, your body has used most, if not all, of the available nutrients in your digestive system and bloodstream, your blood sugar is at it’s lowest point and your metabolism is in neutral, supporting only the basics, breathing and circulation. Your brain and nervous system are about to wake up hungry and will send you signals that they need SUGAR.

 

Breakfast is your chance to set the tone for your metabolism

A quick sugar fix will satisfy cravings for a short time until the resulting insulin flood subsides, but a healthy balanced meal of proteins, complex carbohydrates and healthy fats will jump start your metabolism. Breakfast before your busy and active day will normalize blood sugar levels and increase your body’s metabolic rate which helps boost energy levels for the day.

In a study conducted by The National Weight Control Registry involving 2900+ participants, of the individuals who lost at least 30 pounds and maintained it for at least one year – 78 percent regularly ate breakfast everyday while 90 percent of those remaining had breakfast at least five days a week.

 

There is also a strong correlation between the meal size eaten at breakfast and dinner

People who eat more breakfast consumed fewer calories during the rest of the day while individuals who did not eat breakfast consumed more calories over the next 12 hour period. Skipping breakfast will increase your need to snack and eat more later in the day.

So, yes, eating a healthy breakfast may boost your weight loss as doing so has these weight loss advantages:

  • Provides your body with energy to kick-start your metabolism after an eight to twelve hours of fasting.
  • Improves your energy and focus at work by boosting your concentration and alertness.
  • Helps keep you feeling satisfied and less hungry during the day and also helps you avoid unhealthy snacking between meals. Note: Increasing your lean protein at breakfast over the usual grains and cereals will double the effectiveness of this particular benefit.
  • Breakfast improves and enhances your mood and keeps you more alert and focused throughout the morning.

 

Eating a healthy, balanced breakfast is essential for anyone trying to lose weight. Healthy breakfasts that avoid sweets, pastries, bacon and similar high sugar, high fat, and high calorie foods. This is where most people seem to miss out. For so long, we’ve been taught that those high fat, high sugar, high calorie foods are perfect for breakfast. For the past 5 years, I’ve  been drinking Shakeology as my first meal of the day to make sure I was getting the absolute best meal daily. Your breakfast should be packed with nutrients and created to keep your metabolism firing on all cylinders. If you don’t have that, you’re truly missing out.

I hope this article was useful for you, answered a common question about weight loss and breakfast. Please feel free to leave you comments below.

Is Shift Work Stopping You From Losing Weight?

shift workAs you crawl under the covers of your bed each night, there are millions who are just beginning their work “day”. These shift workers on the “graveyard” or night shift experience several health challenges directly related to their reverse cycle lifestyle.

Nurses, law enforcement officers and firefighters represent the three largest groups who work while the world sleeps and many studies have been conducted to identify the unique demands placed on them. These include:

 

  1. The most obvious is the unhealthy disruption to the sleep-wake cycle. Shift work forces you to sleep at strange or varying times of day often resulting in reduced amounts of sleep but also lower quality of restful sleep. You may find that maintaining the same sleep schedule every day of the week, even on days off, will help align your body clock with your work schedule.
  2. Your body distinguishes day from night and also “knows” that you should be asleep when it’s dark outside, this internal body clock is known as circadian rhythm. Your body craves sleep, it revitalizes the body and allows it to rest and repair, and during the hours of 2 a.m. and 4 a.m. your body attempts to shut down whether you are home or working. If you work “nights” you’ve probably experienced this and had to struggle through this sluggish period.
  3. Your cognitive function slows as your brain is forced to stay awake when it wants to sleep. You will notice difficulty concentrating and focusing on the task at hand. You’ll reach for coffee and/or sodas and sugar as stimulants to help clear the brain fog, but it will only get worse.

Shift Work And Healthy Choices

Shift Workers often make poor decisions related to food and exercise. Donuts, pizza deliveries, vending machine snacks, sodas and candy bars are often go-to snacks in an attempt to stay awake and alert. Unfortunately, all of these “quick energy” choices also quickly raise your blood sugar followed by an immediate release of insulin. The hormone flood that follows will cause any excess calories to be stored as body fat.

 

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Gym or bed? You’ve just struggled through your 8, 10 or 12 hour graveyard shift, you’ve powered through that overwhelming internal need to just close your eyes and drift off to sleep. The sun is just coming up as you open the car door, where to now? Hit the gym or head home to that nice hot shower and bed…which would you choose? Or maybe you need to get home and ensure that your family gets off to work and school. Either way, most of us would opt for home and bed, further adding to your weight gain or limiting your weight loss.

Shift workers make bad food choices and often avoid exercise. This combination, if not corrected, will lead to weight gain and chronic health conditions that could be prevented by healthier meals and an unwavering commitment to regular exercise.

 

Looking for a way to get out of this cycle? [thrive_2step id=’3530′]CLICK HERE[/thrive_2step] to set up a consultation, we’re happy to help!