When you're trying to lose weight in your 40s, it's important to make sure your habits are aligned with your goals. This includes your eating, drinking, and exercise habits. That's why, according to Stephanie Gomez, RD at Sporting Smiles, one of the worst breakfast habits you can have for weight loss is not eating enough in the morning, or skipping breakfast altogether.
"For the sake of saving calories (or time), many adults will skip breakfast or have something small like a piece of toast, a low-fat yogurt, a piece of fruit, or just stick with coffee and creamer alone," says Gomez. "But the habit of such restriction in the morning is a recipe for disaster for the rest of the day."
While this may seem like a solution for weight loss, limiting your caloriesor not eating anything at allcan actually have a negative effect on your overall health.
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"A common misconception about losing weight is that calories in versis. calories out is the 'end all be all' in the conversation about weight loss, says Gomez. "But the limited concept of caloric balance does not take into consideration any of the metabolic processes that come into play every time we eator don't eat."
In other words, when you skip breakfast in the morning, you may assume that you'll lose weight because it's fewer calories going in. However, skipping meals can do damage to your metabolism, which can ultimately hinder your weight loss goals.
"When we eat breakfast we are setting our metabolism into motion for the day, 'fueling the fire' so to speak," says Gomez. "If we skip breakfast, we are beginning our daily activities without sufficient energy to support them. A lack of food in the morning can cause lethargy, poor mood, and poor impulse control, which is ultimately going to lead to some poor choices for the rest of the day."
According to Gomez, you want to avoid breakfasts that are strictly made up of carbohydrates because your body will burn them too quickly and you'll be left feeling hungry shortly after.
"The right answer is to eat a breakfast that contains some carbohydrates, some protein, and some fat to leave us feeling energized and satisfied so that when lunchtime rolls around, we can make another sound choice because we won't be left feeling starved," says Gomez.
Her recommendations for a well-rounded, fulfilling breakfast? Gomez suggests trying "oatmeal with some berries and soy milk, or egg whites with spinach and a piece of whole-wheat toast."
For even more breakfast tips, read these next:
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The #1 Worst Breakfast Habit for Weight Loss Over 40, Says Dietitian Eat This Not That - Eat This, Not That
