Eating breakfast is very important, because it
gives you the energy and nutrients you need to kick start your day. If
you set off for work or school on an empty stomach, you will feel extra
hungry around lunch time, and you may not be able to control yourself to
make the right food choices. You may be skipping breakfast because you
are trying to lose weight, but there are many healthy and delicious
breakfast choices that can help you achieve better weight loss results.
Importance of Eating Healthy Breakfast
Eating breakfast is actually an effective way to lose weight, because it gets your metabolism going and makes your body burn calories instead of storing them. It also regulates hunger, so that you will not be overcome by the urge to consume unhealthy food. According to research, people who eat breakfast regularly will be able to maintain a healthy weight more effectively than those who skip breakfast. Also, eating breakfast will make your mind more alert and focused throughout the day, also enhance your mood.
Components of a Good Breakfast for Losing Weight
A good breakfast for losing weight should be a low-fat breakfast that provides all the necessary nutrients to keep you going until noon time. Typically, it should be made up of one serving of whole grain food that contains good amounts of carbohydrate, one serving of food that contains calcium and one serving of fruit. You can also include one serving of food with high protein content, such as an egg or lean meat, but it is not necessary.
Breakfast Ideas that Can Help You Lose Weight
One of the reasons why people skip breakfast is because they are bored with the limited food choices that are available. Breakfast does not have to be boring if you are willing to look for fresh breakfast ideas once in awhile. Here are a number of great morning meals that are nutritious, delicious and easy to prepare.
1. Mixed Grain Bread
Try some mixed grain bread with small amount of almond butter, slices of banana and raisins and low-fat milk.
2. High-Fiber Cereal
Another option is high-fiber cereal with mixed nut and dried fruit on top, and a glass of soy milk that is calcium-fortified.
3. Natural Yogurt
Natural yogurt is delicious, especially when it's supplemented with whole grain cereal, berries and chopped apple, and 100% orange juice.
4. Granola Bar
A nutritious granola bar is a great breakfast choice. Eat it with one whole orange and low-fat milk.
5. Whole Wheat English Muffin
Toast up a whole wheat English muffin and add a thin spread of low-fat cottage cheese. Put pineapple slices on top, and enjoy it with 100% fruit juice.
6. Yogurt with Flaxseeds
Mix natural yogurt with mixed berries and one teaspoon of ground flaxseeds. Enjoy it with one slice of toasted whole grain bread, served with green tea.
7. Scrambled Eggs
Scrambled up some eggs and sprinkle them with ground flaxseed. Enjoy these eggs with mixed grain bread and fruits salad, served with low-fat milk.
8. Cooked Oats
Guiltlessly enjoy some cooked oats with sliced banana, dried cranberries and raisins, served with calcium-fortified soy milk.
9. Brown Rice
Brown rice or barley can be enjoyed for breakfast, and topped with sliced apple and raisins and sprinkled with cinnamon. Enjoy it with a glass of 100% fruit juice.
10. Whole Wheat Tortilla
Try a whole wheat tortilla with chopped tomatoes, scrambled eggs and grated low-fat cheese, served with green tea and slice of ginger.
We all know that the best natural way to lose weight and gain a nice tone and shape of a body is balance of healthy food intake and exercises. In every exercise, please note that if you don't want to end up exhausted or injured, don't overdo things on the workout front.
Here are 3 simple exercises you can do at home for a flat tummy. If you do Yoga, you must be familiar with these:
Bicycle crunch
Lie down with your back pressed onto the floor. Bring your hands behind your head. Starting with your legs bent at a 45-degree angle, bring the right knee into the chest while straightening out your left leg. At the same time, rotate your top half so your left elbow goes to your right knee, then switch to the other side. Repeat for one minute,three times a day.
The boat
Sit on the floor, with your knees bent and feet flat and tilt back, extending your legs so your body forms a right angle. Pull your abs in to balance. Extend your arms at shoulder height past your knees. Hold for five slow breaths and return to your starting position. Repeat five times a day.
The plank
Lie face down then lift yourself up on to your toes and forearms, with your elbows bent at 90 degrees. Keeping your core muscles, your stomach and bottom tight and your legs straight, hold for 10 seconds. Repeat three times a day, gradually building to 40 seconds each.
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Eating breakfast is actually an effective way to lose weight, because it gets your metabolism going and makes your body burn calories instead of storing them. It also regulates hunger, so that you will not be overcome by the urge to consume unhealthy food. According to research, people who eat breakfast regularly will be able to maintain a healthy weight more effectively than those who skip breakfast. Also, eating breakfast will make your mind more alert and focused throughout the day, also enhance your mood.
Components of a Good Breakfast for Losing Weight
A good breakfast for losing weight should be a low-fat breakfast that provides all the necessary nutrients to keep you going until noon time. Typically, it should be made up of one serving of whole grain food that contains good amounts of carbohydrate, one serving of food that contains calcium and one serving of fruit. You can also include one serving of food with high protein content, such as an egg or lean meat, but it is not necessary.
Breakfast Ideas that Can Help You Lose Weight
One of the reasons why people skip breakfast is because they are bored with the limited food choices that are available. Breakfast does not have to be boring if you are willing to look for fresh breakfast ideas once in awhile. Here are a number of great morning meals that are nutritious, delicious and easy to prepare.
1. Mixed Grain Bread
Try some mixed grain bread with small amount of almond butter, slices of banana and raisins and low-fat milk.
2. High-Fiber Cereal
Another option is high-fiber cereal with mixed nut and dried fruit on top, and a glass of soy milk that is calcium-fortified.
3. Natural Yogurt
Natural yogurt is delicious, especially when it's supplemented with whole grain cereal, berries and chopped apple, and 100% orange juice.
4. Granola Bar
A nutritious granola bar is a great breakfast choice. Eat it with one whole orange and low-fat milk.
5. Whole Wheat English Muffin
Toast up a whole wheat English muffin and add a thin spread of low-fat cottage cheese. Put pineapple slices on top, and enjoy it with 100% fruit juice.
6. Yogurt with Flaxseeds
Mix natural yogurt with mixed berries and one teaspoon of ground flaxseeds. Enjoy it with one slice of toasted whole grain bread, served with green tea.
7. Scrambled Eggs
Scrambled up some eggs and sprinkle them with ground flaxseed. Enjoy these eggs with mixed grain bread and fruits salad, served with low-fat milk.
8. Cooked Oats
Guiltlessly enjoy some cooked oats with sliced banana, dried cranberries and raisins, served with calcium-fortified soy milk.
9. Brown Rice
Brown rice or barley can be enjoyed for breakfast, and topped with sliced apple and raisins and sprinkled with cinnamon. Enjoy it with a glass of 100% fruit juice.
10. Whole Wheat Tortilla
Try a whole wheat tortilla with chopped tomatoes, scrambled eggs and grated low-fat cheese, served with green tea and slice of ginger.
We all know that the best natural way to lose weight and gain a nice tone and shape of a body is balance of healthy food intake and exercises. In every exercise, please note that if you don't want to end up exhausted or injured, don't overdo things on the workout front.
Here are 3 simple exercises you can do at home for a flat tummy. If you do Yoga, you must be familiar with these:
Bicycle crunch
Lie down with your back pressed onto the floor. Bring your hands behind your head. Starting with your legs bent at a 45-degree angle, bring the right knee into the chest while straightening out your left leg. At the same time, rotate your top half so your left elbow goes to your right knee, then switch to the other side. Repeat for one minute,three times a day.
The boat
Sit on the floor, with your knees bent and feet flat and tilt back, extending your legs so your body forms a right angle. Pull your abs in to balance. Extend your arms at shoulder height past your knees. Hold for five slow breaths and return to your starting position. Repeat five times a day.
The plank
Lie face down then lift yourself up on to your toes and forearms, with your elbows bent at 90 degrees. Keeping your core muscles, your stomach and bottom tight and your legs straight, hold for 10 seconds. Repeat three times a day, gradually building to 40 seconds each.