Breakfast tips for weight loss

Breakfast Tips for Faster Weight Loss

If you’re trying to lose weight, it’s smart to make your morning meal count. Hit your goals in no time with these tasty, zero-deprivation tactics, all of which have been proven by scientific studies.

1. Pick large flaked cereals

When it comes to wheat flakes, the bigger the better. In a new study from Penn State, researchers crushed up cereal to create four different sizes of flakes. Because the cereal that was crushed into smaller pieces was denser when participants poured it into a bowl, people underestimated the number of calories in those bowls. The lesson here: If you choose bigger flakes, you’ll consume fewer calories without even noticing the difference.

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2. Eat oat bran

Oat bran isn’t exactly the sexiest or most delicious breakfast food. But it is one of the smartest: A recent study found that one of its key nutrients—fiber—keeps you fuller, longer, meaning you won’t get hit by random cravings throughout the day.

3. Have a big breakfast

A big morning meal might mean more calories, but it also means more efficient weight loss according to a recent study. In that recent study, one group of people ate 700 calories at breakfast, 500 calories at lunch, and 200 calories at dinner, while another group ate 200 calories at breakfast, 500 calories at lunch, and 700 calories at dinner. Twelve weeks later, those who’d been eating a 700-calorie breakfast had lost two and a half times more weight than the other group. Their metabolism rate was at its most efficient in the a.m. But don’t gorge on empty calories, of course. Make those calories count.

4. Load up on protein early in the morning

Rein in your appetite and fend off cravings with a protein-packed first meal. One study has shown to produce a potent satiety signaler called peptide YY. In the study, participants who consumed a protein-rich breakfast reported feeling less hungry and ate fewer indulgent snacks after dinner. If you have less time in the morning, stock up on some of these protein bars to take with you.

5. Oatmeal is not just for children

A bowl of cereal with large flakes: great. A bowl of oatmeal: possibly even better. According to a recent study, people who ate a bowl of oatmeal for breakfast described themselves as less hungry and more satisfied than people who ate the same amount of calories in cereal.

6. Eggs are not only yummy

Research has shown that eating two eggs in the morning can lead to more effective weight loss than inhaling a breakfast bagel. The thinking is that the high amount of protein—about 5.5 grams in one medium egg—keeps you full. An added bonus: They also contain a nutrient called choline, which improves nervous system function and cardiovascular health.

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7. Peanut butter (and banana) on toast

One of the easiest-to-make breakfasts—peanut butter on toast—is also one of the healthiest. In one study, participants who ate peanuts and peanut butter in the a.m. had higher levels of peptide YY, a.k.a. the “I feel full now” hormone. Their blood sugar levels also spiked less after eating a carb-heavy lunch. Just be smart about your PB&T since each two-tablespoon serving contains about 190 calories. Add some bananas to your toast for some variety.

eat breakfast for a faster weight loss

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