9 Easy Ideas for Breakfasts That Help You Lose Weight
Updated: Oct. 27, 2023
It might surprise you to know that small changes are the best way keep your weight loss goals on track!
Wendy Jo Peterson, RDN has nine healthy ways to jump-start your day. Don’t worry—you don’t have to start all nine things at once! Instead, add two to three ideas each week.
Eat More Fiber
Fiber helps you feel full! But most Americans fall short of the recommended 25 to 30 grams per day. To make sure you’re eating enough, kick off the day with at least 10 grams. Just add 1 cup raspberries and 1 tablespoon ground flaxseeds to this recipe for overnight oats.
Get a Daily Dose of Probiotics
Did you know that probiotics are linked to improved mental health and weight loss? We break down the best fermented and high-probiotic foods here, but you could also whip up this easy recipe for Grapes with Lemon-Honey Greek Yogurt.
Kick Up the Protein
Add a side of lean beef to breakfast! Shocking as this may sound, research published in the American Journal of Clinical Nutrition showed that 35 grams of protein improved feelings of fullness. Just serve this Mediterranean Omelet with a couple slices of steak.
Drink a Glass of Lemon Water
This popular trend doesn’t actually boast all the benefits the internet may claim, but lemon water does have a good dose of Vitamin C. With many Americans having low iron, a shot of Vitamin C along with your high-protein breakfast can boost iron absorption.
Skip the Sugar
Whether it’s hot tea or a cup of Joe that helps you kick-start your morning, it’s time to skip the sugar. (If you like your coffee slightly sweetened, try using less.) Here are 10 more ways to cut back on added sugars.
Pull Up a Chair
It’s easy to find yourself rushing in the mornings, but sitting down for breakfast helps you to tune into what you’re eating. Mindful eating may lead to eating less, increase meal satisfaction and help you know when you’re full.
Eat More Vegetables
Your 8 to 10 daily servings of fruits and vegetables should start with breakfast! Whip up a vegetable omelet, southwest hash or a spinach-packed green smoothie to see how simple it can be to bring in a couple servings of vegetables.
Get a Healthy Dose of Fat
Fats like avocados and olives are regular players in the Mediterranean diet, which boasts evidence of improved satiety. Walnuts have been shown to promote weight loss, too. For a heart-healthy dose of fats, top your oatmeal with walnuts or add avocado to your scrambled eggs
Move It, Move It, Move It!
It’s recommended that Americans take 10,000 steps per day. Head out the door for a quick 15-minute walk to shake up your morning routine and get your digestive system moving. (If walking is too tough, opt for yoga stretches instead.)
Originally Published: June 15, 2018
