Get a healthy start to your day. When it comes to weekday mornings, it’s easy to go on autopilot and not think about what you’re eating. Breakfast is the most important meal of the day, making healthy choices in the morning can set the tone for how you feel the rest of the day. Not only that, but eating a healthy breakfast every day can reduce your risk for diseases like diabetes and cancer.
Think Before Your First Bite
When coworkers bring in treats, the office can become a calorie trap. Stop, get centered, take a deep breath, and focus on your health goals. Which is better: the taste of a muffin or the feeling of reaching your goals?
Few Biggest Breakfast No-Nos.
Don't be Fooled by Juice
You may think that gulping down a glass of Orange Juice is a great way to start your day, but many store-bought varieties are packed with sugar. A healthy serving of orange juice is about as much as you could squeeze out of one orange. A better idea may be to have a glass of water and eat the orange itself. Whole fruit offers you all the vitamins and minerals of the juice, along with tummy-filling fiber that can help tame hunger pangs until lunch."
Fill Up...the Healthy Way
While natural maple syrup is a healthier sweetener, there are many artificial syrups on the market that are full of high-fructose corn syrup.High fructose corn syrup can lead to more abdominal obesity and visceral fat–which is stored between the organs.
Pancakes and waffles are a no-no for breakfast, especially when accompanied by sugary syrup.
Instead, try a whole-grain cereal or toast, and try to get some protein in the form of low-fat or fat-free yogurt, lean meat, or egg whites. You'll feel fuller for longer.
You Give in to Temptation
Breakfast pastries are delicious, but when you're faced with treats first thing in the morning, try your best to resist. Sugary cereals, toaster pastries, bagels, and cinnamon rolls are tempting, Some cereals are full of carbohydrates and sugar,When you eat them, your blood sugar will spike and then bottom out, followed by a low-energy crash and hunger, which can cause a snack attack by mid-morning. Instead, choose cereals with higher protein and fibre like walnuts or ground flaxseed.Don't Rule Out Coffee
You don't have to give up your morning cup of Joe, even if you're vying for a healthier diet. Unless you have sensitivity to caffeine or a medical condition that makes it unwise to consume it, coffee can be a delicious and natural way to boost your mood and your brain function. If you need more than a cup or two to get going in the morning, you may be sleep-deprived. Coffee is not a substitute for actual zz's.
Go Easy on Coffee Add-Ons
It's what you add to coffee that can add pounds and inches. Sugar, flavored syrups, whipped cream, and half-and-half can turn a simple cup of coffee into a real calorie-bomb, and if you have one or more each day, those calories will add up. Subtract a little of the sugar and fat gradually and work toward enjoying your morning brew as close to ‘naked' as you can make it.
Be Ready When Hunger Strikes
If you're often in a rush to get to work and skip breakfast, stock up on healthy snacks. "The key to healthy eating is planning ahead. It makes sense to keep nutritious, non-sugary pick-me-ups in your desk drawer or in the office fridge.
Stick to One Serving
A serving each of low-fat protein, whole fruit or vegetables, and whole-grain bread or cereal is a great way to get your body and mind prepared for the demands of your day. However, you need to make sure that the number of calories you take in at breakfast works within your overall daily calorie target.
Go for low fat Yogurts
Light yogurt may have only hundred calories and come in flavors such as red velvet cheesecake, but they are usually filled with artificial sweeteners and chemicals. Go for low fat sugar-free yogurt instead.
Be Ready to Face a BuffetYou can still enjoy a satisfying meal without stuffing yourself silly at the weekend brunch buffet. Just avoid items like muffins, fruit juice cocktails, and sweets. Start with eggs, lean meat,fresh veggies, fruit, and salmon.
Don't Rely on Breakfast Bars
Granola and breakfast bars often serve as quick on-the-go meals, but many of them have as many calories as dessert! Most commercial granola bars are basically oatmeal cookies in disguise, with a lot more sugar than you need. A little natural peanut butter on a folded slice of whole-grain bread is better. Make a couple of these mini sandwiches in advance and keep one in your fridge at home, and one at work.
Beware of Brunch Cocktails
Whether you're noshing on breakfast or brunch, remember your first meal of the day should nourish you, not knock you out (and add excess calories)!
Make Breakfast Mandatory
Even if you wake up feeling full from the previous night's dinner, try to munch on a little something in the a.m. Heavy meals late in the evening are likely to overwhelm your digestive system and can even interfere with a restful sleep. But if you indulge once in a while, keep in mind that even if you feel full the next morning, you haven't had any nourishment since you went to bed. Skipping meals can cause your metabolism to slow down, so if you can, try a slice of plain, whole-grain toast and hot tea, or some apple slices with plain, non-fat yogurt.
Add a Glass of Water
It's always beneficial to include a big glass of water as part of your breakfast. Water hydrate you and help you feel full and satisfied.
Remember This Mantra
There's an old saying that goes, ‘Eat breakfast like a king, lunch like a prince, and dinner like a beggar". Keep this quote in mind throughout the day, and you'll be on your way to healthy weight loss in no time!
