#1 top tip for lifelong weight-loss

Over the years one of the best tips I have shared with my weight-loss clients is just to have breakfast.  It seems to be the simplest and most effective change that you can make if you don’t already have breakfast and you’re struggling to lose weight.  Time and time again clients come back to our one-to-one reviews saying they haven’t really done anything different, except they started having breakfast, yet they’ve lost weight!  When we look at things further, it actually turns out that by having breakfast they’re not eating crisps and chocolate all morning at work.  Or they’re picking less in the evening.  Or they’re finding they aren’t having as much to eat at lunch or their evening meal.  Yet the only thing they focused on changing is making sure that they have something to eat before leaving the house in the morning.

I like sprinkling linseeds and sultanas on breakfast cereal to add some extra protein and one of my 5-a-day!
I like sprinkling linseeds and sultanas on breakfast cereal to add some extra protein and one of my 5-a-day!

When they say breakfast is the most important meal of the day, they’re not wrong!

By missing breakfast or leaving it too long to eat after waking up you are more likely to eat more for the rest of the day without realising it.  I know in my teens I used to miss breakfast loads and despite not feeling hungry during the day I would end up gorging during the evening!  When you don’t have a steady stream of energy you are more likely to crave the fatty, sugary treats like crisps or cakes – as a quick fix of energy.  By starting the day with breakfast, even if it’s only something small, then eating regular meals throughout the day, you’re giving your body a steady stream of energy so you don’t need to grab that quick fix.

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I love avocado on toast – some pumpkin seeds and a glass of soya milk help make it a balanced meal.

So I thought I’d share with you a few of the things I like to have for breakfast.  It might give you some ideas for what you could have in the morning.  Oh in case you were wondering – yes I’m vegan.  I’m not here to tell you that you should be following a vegan diet – any diet can be healthy as long as it’s well-planned – this is just to show you what I enjoy and hopefully inspire you.

This was a banana and peanut butter sandwich - one of my favourite breakfasts
This was a banana and peanut butter sandwich – one of my favourite breakfasts

The main thing is to try to get a balance of a couple of different foods to get a range of different nutrients, which will help you feel more satisfied for longer.  Aim to base your breakfast on something starchy; preferably wholegrain like granary bread or wholegrain cereal.  Then include a decent portion of fruit or vegetables and something from the protein or dairy group.  For example you could throw some fruit into that bowl of cereal and milk or if you’re having a bacon butty try adding in some tomato too.  However even if all you have is a glass of milk or a piece of fruit it’s better than nothing at all!

Beans on toast is a great balanced meal as beans are one of your 5-a-day as well as a good source of protein!
Beans on toast is a great balanced meal as beans are one of your 5-a-day as well as a good source of protein!

 

So here is a challenge for you if you don’t already have breakfast, try to have something every morning for the next week and see how you feel.  If you already have something, how about trying to make sure you’re getting a good balance of the different food groups and see if it makes a difference to how you eat the rest of the day.

At the weekends I like to have a bit of a treat breakfast like a grilled veggie burger butty - this one had avocado in there too!
At the weekends I like to have a bit of a treat breakfast like a grilled veggie burger butty – this one had avocado in there too!

Don’t forget to share in the comments what you love to have for breakfast!

Louise Tanner-Stokes
Hi I'm Louise, a Food Relationship Coach and registered Dietitian with a passion for helping mums to ditch the diets for good. I want to help you feel good about yourself, feel in control of your eating and enjoy your food again - normal food and especially the cake and chocolate!

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