Breakfast Ideas for Weight Loss

We all know that breakfast is the most important meal of the day. That is because 'breakfast' is when you 'break the over night fast' of not eating while you are sleeping.  Research indicates that those who ate a morning meal were more likely to maintain weight loss.  Study findings published in the National Weight Control Registry conclude that 78% of their participants who maintained their weight ate a morning meal each day.

It doesn't matter whether you are eating breakfast foods or not, the only thing that matters are the calories for weight loss. Sugary foods like doughnuts, pop tarts, sugary cereals do not provide much nutrition and also contain a lot of calories that can hinder weight loss.  Try to avoid this pit fall, by trying some of these ideas for your lower calorie, nutrition filled breakfasts:

• Veggie breakfast burrito made with a whole wheat tortilla, 1/2 cup egg substitute or 2 egg whites scrambled with 1/2 cup or more of assorted cooked vegetables (green/red peppers, onions, mushrooms, tomatoes,etc) and topped with an ounce of reduced fat cheese
• Yogurt breakfast parfait made with 6 ounces of low-fat or light yogurt blended with 1/2 cup of chopped fruit layered in a bowl.  Great fruit ideas include mixed berries to get disease fighting antioxidants
• Cooked oatmeal with cooked sliced apples topped with Splenda and cinnamon for a warm, fiber filled breakfast
• Mediterranean egg white sandwich made with 100% whole wheat bread, 2 egg whites, sliced tomato, cooked or fresh spinach leaves, and onions
• 100% whole wheat English muffin , sausage, and egg white sandwich with a side of fruit.  Use lean turkey sausage or Boca Sausage Crumbles for a lean meat option. 

These breakfast ideas all have protein, fiber, and fruits or vegetables which is providing great nutrition while keeping you full until lunch time!

           

Lose 1 Pound Per Week

If there are 3500 calories in a pound, then we'd lose one pound per week by cutting 500 calories per day .  This might sound easier than it is, but go to THIS WEBSITE for some real-life tips from Fitbie to help you come up with a strategy that works for you. It includes tips for breakfast, lunch, snacks, week-ends, even TV time!  Picking just one tip for the day could lead to a healthier you.

Have a well week,

The Best Breakfast Cereals

MSN's "fitbie" listed the top 7 breakfast cereals based on protecting your heart, losing weight, calories, and staving off hunger.

Here's the list they came up with in no particular order:

1. Bear Naked 100% All Natural Granola, Maple Pecan
2. Kashi GoLean Crisp! Toasted Berry Crumble
3. Nature's Path Organic Crunchy Vanilla Sunrise
4. Kashi Whole Wheat Biscuits, Cinnamon Harvest
5. Quaker Weight Control Instant Oatmeal (one of my personal favorites!)
6. Arrowhead Mills Organic Steel Cut Oats Hot Cereal
7. Nature's Path Organic Pomegran Plus Granola with Cherries

To see why these cereals were selected go HERE. Also you'll find the number of calories/serving, grams of protein, and grams of fiber!