Breakfast: Secret Behind Weight Loss

If an apple a day keeps the doctor away, what will eating breakfast do for you?

More -- much more -- than you might think! A recent study published in the medical journal Obesity revealed that people who are successful at losing weight and keeping it off are faithful members of the "breakfast club."

The study looked at 3,000 people enrolled in the National Weight Control Registry, a group of people who have lost at least 30 pounds and successfully maintained that loss for at least a year. Researchers Drs. Jim Hill and Rena Wing founded the project in 1993 to help identify just what it takes to win the battle of the bulge. Yes, you guessed correctly: eating breakfast is one of the secret weapons in losing weight and keeping it off.

In these latest study results, 60 percent of the people who regularly eat breakfast keep it simple: They go with a bowl of cereal. You can do that!

Does skipping breakfast reduce daily calorie intake?

Absolutely not! This latest study suggests that skipping breakfast does not reduce daily calorie intake despite what people think. In fact, most people who don't eat breakfast make up for those "skipped calories" later in the day due to excessive hunger.

Another advantage of eating breakfast: those who do better resist high fat foods during the day. Researchers also speculate that having a higher nutrient intake at breakfast gives just the boost needed to be more physically active during the day (and that, of course, means burning more calories!).

Add these new findings to the well-known facts that breakfast boosts metabolism all day and fires up your brain cells for faster, clearer thinking -- and you have the keys to unlocking the door to a healthier lifestyle.

So, how can you make breakfast a routine in your life?

Eat when you can ... if you just can't eat breakfast right away, have it within two hours of waking.

If the time crunch is a problem ... write down the "grab and go" breakfasts that work for you. Some examples are low-fat yogurt mixed with cereal and/or nuts; a low-fat frozen breakfast sandwich or muffin; a low-fat, high-fiber cereal bar with a tall glass of nonfat milk; or a peanut butter and jelly sandwich on whole wheat with a tall glass of nonfat milk.

Optimize your cereal choice ... Read the label and look for cereals that contain 3-5 grams of fiber and less than 10-12 grams of sugar per serving. Also check the portion. Most cereals list one ounce as a portion, but this amount can vary from 1/4 cup to 1-1/2 cups depending on the density of the cereal.

Eat what you enjoy. Try a whole-grain bagel, toast or English muffin topped with jam, low-fat cream cheese or a thin spread of margarine, butter or peanut butter, frozen waffles, an egg white omelet or low-fat yogurt.

Think out of the box. If you don't enjoy typical breakfast fare, think out of the box. Try a turkey sandwich, slice of cheese toast or a small amount of your favorite leftover pizza. Keep your choices simple and within you're a.m. time limits for a lasting breakfast routine for a healthier you!