Skip breakfast completely
Research on skipping breakfast and weight loss is mixed. Some studies show that skipping breakfast can help reduce weight and overall calorie intake.
However, other studies show that skipping breakfast can make you hungrier and eat more calories later in the day, especially when you eat dinner late.
So if skipping breakfast causes you to overeat, especially in the evening, reconsider. Late dinners can increase your risk of being overweight, obese, and affect your metabolic health.
Drink coffee with sugar
This is a breakfast mistake that many people make. Because coffee with cream, syrup, and sugary toppings can quickly ruin your weight loss plan.
A flavored latte (medium) can contain up to 24g of sugar.
Choose a low-fiber breakfast
This breakfast mistake will leave you feeling hungry before lunch. Because fiber is found in fruits, vegetables, and whole grains, it helps aid digestion, lowers cholesterol, and makes you feel full longer.
Instead of sugary cereals and pastries, choose whole grains, whole-wheat bread, or oatmeal. Add fruit to your breakfast for a fiber boost.
Not getting enough protein
Protein is important for weight control because it keeps you full for a long time. Therefore, you also need to avoid this breakfast mistake to get the desired weight. Protein activates hormones that regulate appetite.
High protein breakfast options: eggs, Greek yogurt, whole grains (oats, high protein bread/pancakes)...
Limited protein choices
Don't just eat eggs and yogurt! Vary your protein sources. Add cottage cheese, cut up some fruit. Spread nut butter on toast, add tuna or chicken. Beans are also a great source of plant-based protein.
Rely on low-nutrient snacks
Snacks (chips, cookies, donuts, etc.) are often high in calories, fat, and sugar, but low in protein and fiber. They don't fill you up and can easily lead to overeating. Therefore, this is also a breakfast mistake to avoid.
Skip the healthy fats
Fat helps you feel full longer by triggering satiety hormones and slowing digestion. Fat is also needed to absorb some vitamins.
Add healthy fats (avocados, nuts, olive oil) to breakfast to control cravings and support heart health.
This is also a breakfast mistake to avoid, because eating too little can cause you to overeat at later meals, or snack on unhealthy foods.
Eating too many or too few calories
One of the most important factors in weight loss is burning more calories than you take in. For years, it was believed that cutting 3,500 calories a week would result in a pound of fat loss. However, recent research shows that calorie reduction varies from person to person.
We often underestimate the number of calories in a meal. Foods like fish and nuts may be healthy, but they can also be too many calories in one meal. It is important to get your calorie intake right. On the other hand, consuming too few calories can lead to muscle atrophy and slow down your metabolism.
Breakfast too late
Eating breakfast late can lead to overeating at later meals and even late night snacking.
Research shows: People who eat earlier tend to lose weight more effectively, even when they eat the same amount of food. The time of eating affects how the body uses energy.
Not drinking enough water
Drinking enough water is important for overall health. Water helps regulate body temperature, lubricates joints, and prevents dehydration (which can cause fatigue, mood swings, and constipation).
Research shows: Drinking water before meals can aid weight loss by increasing feelings of fullness and reducing calorie intake. Water also boosts metabolism.
Don't confuse thirst with hunger. Drink enough water to avoid unnecessary snacking.
Source: https://kinhtedothi.vn/nhung-sai-lam-khi-an-sang-khien-ban-giam-can-that-bai.html
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