We all know exercise can make us lose weight so long as it’s done regularly. Sticking to a healthy diet is another weight-loss standard we’ve known for decades. And then there’s surgery and a few non-surgical procedures, recent innovations that eradicate fat without exercise or diet. But these aren’t the only ways one can lose weight.
People these days are more likely to skip breakfast. If not, they eat less than recommended. We can blame it on our hectic lives all we want but this is no excuse to skip the most important meal of the day. Others simply don’t have one out of fear of gaining weight, waiting until lunch before they eat a heavy meal. As it turns out, breakfast also plays an important role in weight management.
A research team analyzed a government study involving 4,200 adults. It was discovered that people who regularly ate cereals for breakfast had lesser fat intake compared to people who ate other foods. Women were also likely to eat fewer calories throughout a day when they eat breakfast. In another government-funded study involving 2,000 girls aged 9 to 19 it was found that those who ate breakfast cereals regularly were less likely to have weight problems than those who didn’t eat them every day. Furthermore, girls who didn’t eat cereals for breakfast on a regular basis had an increased risk of being overweight than regular eaters. Do these studies mean that I should eat cereals for breakfast? Not necessarily. You can eat any healthy food for breakfast and still be able to manage your weight.
Breakfast prevents you from binge eating at lunch and dinner which explains why people who eat them regularly have lesser fat intake. Breakfast also causes your metabolism to start-up in the morning, triggering the release of fat-metabolizing enzymes throughout the day. To lose weight, you should concentrate on eating high-fiber foods like fruits, vegetables, and whole grains for breakfast. They give you a feeling of fullness and yet don’t pack too many calories.
Unlike carbonated beverages and sweetened juices, water is a drink that has zero calories. It is a great alternative for these drinks because it quenches thirst without adding to your daily caloric intake. A research conducted by nutrition researcher Brenda Davy of Virginia Tech further validates the myth that water helps in weight loss. In one study, she and her colleagues found that older adults who drank two cups of water 30 minutes before breakfast consumed 13 percent less calories than those who didn’t drink water prior to the meal.
In a separate study, 48 overweight and obese adults aged 55 to 75 were placed on a low-calorie diet. Half of them were randomly tasked to drink 16 ounces of water before eating breakfast, lunch, and dinner. The other half was also given water but wasn’t told how to drink it. Results came in 12 weeks later and it was found that those who drank water before meals lost an average of 15.5 pounds compared the other group which lost only 11 pounds on average. Further research suggests that water contributes to weight loss by boosting your metabolism which in turn helps to burn more calories.
Most people avoid eating nuts when trying to lose weight because they contain high amounts of fat. However, the fats found in nuts are actually healthy and as long as you limit your daily intake to a handful, you can avoid weight gain. You have better chances of losing weight by eating almonds, Brazil nuts, hazelnuts, pecans, and walnuts. These nuts can curb your appetite in between meals and are therefore great for snacking.
Snacking on nuts, drinking water before meals, and eating breakfast regularly are unique ways to lose weight. Remember to keep a positive attitude! The weight will come off.
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