Our Habits in Eating Breakfast that Make us Fat

With so many people claiming that breakfast is the most important meal of the day, you might be wondering if all breakfast options are created equal.

After all, who wouldn’t want a tasty, filling, and nutritious breakfast to get them through the morning?

Most of us don’t get the nutrients we need in the morning to burn fat all day. You can and should do better.

Read on for nutritionists’ picks for your worst breakfast habits and the mistakes you’re making without even realizing it — and then try these best breakfast habits to drop 5 pounds and stock up on the healthiest foods to eat right now instead.

You have a Fiber Overload

“Eating a lot of fiber in the morning will make you gassy,” doctors warns. “Yes, fiber is essential, but don’t overdo it. A large amount consumed in one sitting will leave you bloated and gassy by mid-morning. Drink plenty of water after eating fiber to help it move through your digestive tract. Otherwise, it may become stuck!” Also, avoid the worst “fiber-rich” foods for weight loss, many of which beckon from supermarket shelves and claim to be the star of your morning meals.

While Eating, You Watch the Morning News

So, perhaps your New Year’s Resolution was to better keep up with current events. “Sorry, folks, there’s still no good reason to turn on the tube while you eat.” Being distracted by television takes away the mindfulness of eating and the appreciation of the flavors and textures of the foods you’re putting in your mouth, as well as the size of the portions you’re eating. Instead, eat slowly and mindfully, chewing each bite consciously and without distraction from the TV.

You Grab a Bagel

Most people understand that a carb-loaded bagel with a smear of cream cheese may not be the healthiest option because it contains more than 500 calories. “However, even if you’re just eating a healthy bowl of oatmeal or a plate of fruit, it still backfires,” The Nutrition Twins explain. “Carbohydrates take several hours to digest, and without protein to provide longer-lasting satiety, you’ll be hungry by mid-morning.” Also, without a source of protein to help you digest the carbs, your blood sugar will quickly drop and you’ll crave a pick-me-up, most likely in the quickest form you can get it — sugar!” What should we do instead? Choose fiber-rich carbohydrates and pair them with lean protein.

You Only eat a Piece of Fruit

Do you believe you’re making the right decision? Beware. “Yes, fruit is healthy and high in antioxidants, but if you don’t include protein, you’ll be distracted by hunger an hour or two later,” The Nutrition Twins explain. “This will almost certainly necessitate a desperate trip to the vending machine, where you will most likely grab the first thing you see.” Consider these 19 High-Protein Breakfasts That Keep You Full for more a.m. inspiration.

You Stop at a Fast Food Restaurant

If you go to a fast food restaurant for a breakfast sandwich, you’ll get about 300 more calories than if you ate breakfast at home. And if you do this three times a week for a year, you’ll gain eight pounds,” warn The Nutrition Twins. “Plus, you’ll usually eat too much sodium at the fast food joint, which means you’ll start your day doing a number on your heart and feeling bloated.” You’re better off ordering low-sodium fast food.

You Drink Fruit Juice

Have you ever noticed that you can drink a whole liter of apple juice but not eat three apples in one sitting? “While we all need to eat more fruits and vegetables  and fruit juice does contain fruit  missing what’s is all the fiber that would normally accompany the fruit, Even with 100% fruit juice, you end up with a high-calorie and high-sugar drink, even in small four-ounce portions.

You Exist Solely on Green Juices

Overeating later in the day as a result of post-breakfast hanger? No, thank you. “Green juice is a great way to get vitamins, minerals, and nutrients, but if your juice only contains a handful of healthy veggies, chances are it won’t keep you satisfied or give you the energy you need to get through the day,” explain The Nutrition Twins. “You’ll feel tired and hungry because the drink lacks protein and fiber, which are two things you need to stay satisfied. Drink healthy green juices (like these!) but make sure to pair them with protein and fiber for a balanced meal.

You Whip up Egg Whites

With the omega-3-rich yolks, it’s time to put the sunshine back in your eggs. They’re high in fat-burning choline and vitamin D, which has been linked to a reduction in belly fat.

Eating Too Much Salt

Other suggests that it’s time to cut the salt. “So many of our favorite breakfast foods are high in salt. Hash browns, quick-cook oats, bacon, and even restaurant-prepared eggs can be high in sodium. Sodium causes water retention, which causes you to feel bloated from the start of the day. One of the most common mistakes people make is ignoring the sodium content of food. Sodium, like added sugar, can sneak its way into a variety of foods, and eating too much of it can put you at risk for high blood pressure, heart disease, and stroke.

You Just Have Coffee

“I’m not going to skip breakfast,” you say. “I’ll just get some coffee!” Not so quickly. “A cup of coffee does not constitute a meal. If you don’t want to be hangry, you need energy  and not just caffeine. Some like to put all of the smoothie ingredients in a blender and refrigerate it overnight so it only takes three minutes out of my morning and I can sip it on the way to work. If cooking isn’t an option, at the very least make it a grab-and-go meal.”