How to Manage Weight with Healthy Breakfast?

Do you know that you can manage your weight with a healthy breakfast?

Breakfast is the most important meal of the day which helps a person stay healthy and fit. Skipping a breakfast or eating innumerable slices of buttery bread could spell disaster for the body. A few changes to our mind-set and lifestyle can turn the typical morning meal into a healthy breakfast resulting in perfect weight management. Here are some important tips that will help a person join the rank of healthy breakfast eaters.

                                                          

Plan breakfast in advance

The morning hurry shows its effect on breakfast and people often tend to skip their breakfast giving the reason of “No time”. Studies have revealed that skipping a breakfast can lead to weight gain in a person. Few tips which can help a person avoid skipping a breakfast are:

• Plan the breakfast menu in advance and if possible, the previous night itself.
• Lay out all the necessary ingredients in the required quantity the previous day itself at a specific place.
• Another tip can to be zip-lock the specific quantity of food for each person in separate covers to be used by them next day morning. For instance, cereals for a family member can be zip-locked in a bag. The person can just open the zip-lock, pour contents in a bowl and add milk to eat the breakfast.
• Set the alarm time for waking up in the morning at least 15 minutes earlier than the regular schedule.
• Avoid early morning television or video games.

Bye to fast food breakfasts

The first step to have a healthy breakfast schedule to ensure weight management is to bid farewell to all fast food avenues on the way to place of work. A doughnut or a burger on the way to the office will not help as much as a simple breakfast at home.  A simple breakfast menu of vegetable sandwich with tomato sauce, oatmeal, bowl of fortified cereals along with a bowl of fresh fruits can work wonders for the body and help in effective weight management.

Count the calories

Healthy foods also include calories and our very popular fruit juices are the main source of addition of extra calories in the body.

·        Juices in fact increase the blood sugar levels in the body resulting in an increase of insulin in the body which in turn stimulates the appetite. One can rather consume fresh fruits in their real form which contain rich fibre and curb the appetite.

·        Avoid butter or margarine on bread and try fruit spread instead. Also ensure to have a single coating rather than spreading a huge quantity on the bread.

·        Omelettes can be a good choice if eaten with egg whites and low fat butter and loads of vegetables topped on it.

·        Muffins, cinnamon buns, croissants, doughnuts can be an occasional treat but beware of the low fat ones. The low fat items actually contain more sugar levels and thus, more calories and fat-replacing agents increase the calorific value of the dish.

·        Products labelled as “Made with whole grains” does not imply that they are 100% whole grain products. Be specific while choosing such whole grain products and choose only 100% whole grain products.

·        Hot cereals dishes are better than a bowl of cold cereal. Oatmeal is a better dish with water-soluble fibre and its carbohydrates release slowly into the blood stream thus keeping the person full for a long time.

·        Choose unsweetened whole-grain cereals and just sprinkle a small teaspoon of sugar in it.

·        Add protein dish as a breakfast item as protein helps in keeping the stomach full for a longer period of time. Eggs, bread with spread of peanut butter or protein powder are best options. Calorie breakfast dishes can give instant energy, but stimulate the appetite resulting in eating at quicker intervals of time.

·        A full fat milk should be downsized by one or two per cent to ensure intake of lesser fat in the body.

·        Saturated fats and processed meats should be totally avoided during breakfast. They are high in sodium content and bad for health.

·         Try using only multi-grain or brown bread for breakfast instead of refined flour breads.

Maintain the breakfast time

It is very important to have breakfast at the same time every day. This helps the body have a regular schedule and improve the overall health. A change in the breakfast time each day hampers the body internal functioning and might result in over-eating.

Inclusion of more fruits and vegetables than carbohydrates

The main aim to ensure weight management through a breakfast should be to include fresh fruits and semi-boiled or boiled vegetables to our breakfast as much as possible. Fruits contain the necessary fibre for the body and vegetables provide us with nutrients like vitamins, minerals required for a fit body. A protein drink accompanied with fruits can work wonders on the body.

A breakfast has the power to make or mar the day. Your efforts can go a long way in making each day start with a happy note and a fit body. Healthy breakfast is an essential part of the day which should not be avoided under any circumstances.