One of the best ways to boost your weight loss and get your day started on the right foot is to eat a healthy breakfast.
That’s an indisputable fact, according to a new study from Cornell University.
When researchers surveyed 147 slender people who said they’d never had to struggle with their weight, they found that a whopping 96 percent of them ate breakfast nearly every day.
(Among the general population, about 28 percent of men and 18 percent of women ages 18 to 34 skip breakfast every day, according to a study by the NPD Group.)
But it’s not just eating breakfast that makes slender people’s bods seem effortless.
People who manage their weight well tend to eat similar foods for breakfast. Fifty-one percent of the slim people surveyed said that on a typical day, their breakfast included a serving of fruit.
Forty-one percent said they ate dairy; other popular choices were cold cereal (33 percent), bread (32 percent), eggs (31 percent), and hot cereal (29 percent).
And, in one very interesting finding, only 26 percent of slim people said they started their day with coffee.
To help you start blasting belly fat first thing in the morning, Eat This, Not That! dove into the research and uncovered these best-ever weight loss breakfast foods.
You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to go to the gym 3-4 times a week.
Do a warm up, lift weights, then stretch.
If you’re new to the gym, ask a trainer for some advice.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
However, if you really want to, then usethis calculator.
Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose.
There are many great tools you can use to track the amount of calories you are eating.
Here is a list of 5 calorie countersthat are free and easy to use.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.
“Eggs are an excellent source of protein and other healthy nutrients including fat-burning choline,” says McKittrick. Choline,
also found in lean meats, seafood, and collard greens attack the gene mechanism that triggers your body to store fat around your liver, according to Zero Belly Cookbook.
One test panelist, Morgan Minor, made its egg hash her go-to breakfast, and after just 3 weeks on the program,
the female firefighter lost 11 pounds and 4 inches from her waist! The more eggs you eat, the less egg-shaped you get.
If you’re trying to shed pounds, consider this the ultimate guide to what you should be putting on your plate and the foods you should always keep in your kitchen.
These good-for-you foods contain powerful nutrients and antioxidants that have been shown to help your body lose weight, feel full for longer periods of time, and have more energy.
As a bonus, many have added benefits, too, such as preventing various diseases or reversing the signs of aging.
Here are some weight loss superfoods to start incorporating into your diet, plus delicious ways to prepare them from Health’s contributing nutrition editor Cynthia Sass, MPH, RD.
Apples contain pectin, an ingredient that naturally slows digestion and encourages feelings of fullness. Studies show that eating a whole apple with your meal (as opposed to apple juice or applesauce) is a natural appetite suppressant, helping you consume fewer overall calories without feeling deprived.
Sass likes using shredded apple in slaws and stir-fry, or mixing them into burger patties to add moisture.
Apples are also a good source of antioxidants, vitamin C, and fiber. Just be sure not to skip the skin, which contains much of the fruit’s nutritional benefits.
Almonds are a great source of mono- and polyunsaturated fats, which can help lower your cholesterol and keep you slim.
They also contain fewer calories than most other varieties of nuts (just 163 calories for 23), as well as plenty of fiber and vitamin E.
According to a study in the International Journal of Obesity, people who added a daily serving of almonds to a low-calorie diet lost more weight than those who followed the same diet but ate a carb-heavy snack such as crackers instead.
To reap the benefits, Sass recommends using almonds to crust a lean protein such as salmon or sprinkling them onto salads and cooked veggies.
“You can also whip them into smoothies or use nut butter as the base for a savory sauce seasoned with garlic and ginger,” she says.
Although they’re best known for containing potassium, bananas are also a great source of resistant starch, a type of starch that’s important for weight loss.
Your body digests resistant starch slowly—helping you feel full for longer—while simultaneously encouraging your liver to switch to fat-burning mode.
And no need to wait for them to become completely ripe; bananas actually contain more of this calorie-torching ingredient when they’re still a little green.
Even more reasons to add a bunch to your shopping cart: Bananas can help regulate blood pressure, ease digestive problems, replenish nutrients after a workout, and may even help prevent strokes in older women
Because carrots have high water and fiber content, they can increase feelings of fullness as you eat.
To boost their calorie-burning potential, try roasting them: in a University of Arkansas study, roasted carrots contained three times as many antioxidants as raw ones.
Also good: The beta-carotene in carrots can help maintain a strong immune system and good eyesight.
The effect of chili peppers on your metabolism is real, says Sass.
They contain a chemical compound called capsaicin that can increase your body’s ability to burn fat (as much as 90 extra calories following a meal), and are also a good source of vitamin C.
“You can add chili peppers to omelets or egg salad, sprinkle them into a stir-fry, or mix them into salad dressing, tahini, or guacamole,” says Sass.
“You might even stir a little chili pepper into melted dark chocolate to drizzle over fruit.”
Skipping breakfast won’t help you lose weight.
You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. Check out five healthy breakfasts.
Eating at regular times during the day helps burn calories at a faster rate.
It also reduces the temptation to snack on foods high in fat and sugar.
Find out more about eating heathily.
Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss.
They also contain plenty of vitamins and minerals. Read up ongetting your 5 A DAY.
Being active is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can’t cut through diet alone. Find an activity you enjoy and are able to fit into your routine.
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such asfruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Find out more about reading food labels.
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
Don’t ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you can’t enjoy the occasional treat as long as you stay within your daily calorie allowance.
To avoid temptation, try to not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
A standard glass of wine can contain as many calories as a piece of chocolate.
Over time, drinking too much can easily contribute to weight gain. Find out more about the calories in alcohol.
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list