9 breakfast mistakes that can hinder weight loss

Completely abandon breakfast

Skipping breakfast can lead to more hunger and calorie burn later, especially if you eat more calories later in the day.

It can also lead to overeating, especially at night. Studies have shown that people who eat late are more likely to be overweight or obese and have a worse metabolic state.

Drinking sugary coffee drinks

Coffee with cream or syrup can quickly derail your weight loss goals.

A latte with all the fixings from a coffee shop can contain about 24 grams of sugar. Excess added sugar is associated with weight gain, type 2 diabetes, and heart disease.

Selecting a low-fiber breakfast

If you eat breakfast but feel hungry long before lunch, your meal may be lacking fiber. Fiber, found in fruits, vegetables, and whole grains, supports digestion, lowers cholesterol, and helps you feel fuller for longer, which can help you manage your weight.

Instead of low-fiber options like sugary cereals or pastries, opt for fiber-rich alternatives like whole grain cereal, whole wheat toast, or oatmeal.

Don't get enough protein

Protein is important for weight management because it helps you feel fuller for longer. It is broken down into amino acids and peptides that trigger hormones that regulate appetite. Eating enough protein can help control hunger and reduce your overall calorie intake.

High-protein breakfast options include eggs, Greek yogurt, whole grains such as oats, and high-protein waffles or pancakes. You can increase the protein content by adding a glass of milk, such as cow's milk or soy milk.

Relying on snacks with low nutrient content

Snacks like chips, cookies, and donuts may be quick and tasty, but they're mostly empty calories, fat, and added sugar. Since they have little to no protein or fiber, they won't keep you full, making you more likely to overeat.

Do not consume healthy fats

Skipping fats during breakfast can hinder weight loss because fats help you feel full longer by triggering satiety hormones that slow down digestion. Fats also help the body absorb certain vitamins.

Including healthy fats such as avocados, nuts, seeds or olive oil not only helps control appetite but also supports heart health, making them an important part of a balanced breakfast for weight management.

Don't eat enough

You can eat breakfast regularly and include healthy foods such as fruit, yogurt, and eggs. However, even though a piece of fruit contains fiber and vitamins, it does not satiate enough on its own.

If you don't feel satisfied after breakfast, you may overeat later or eat snacks that are low in nutrients.

Feel your body's signals and understand if you are really full. You may feel more satisfied by eating two eggs instead of one, or by combining fruit with nuts and yogurt or cereal.

Late breakfast

If you eat a late breakfast, you may overeat. Remember that eating late can increase your risk of weight gain.

Studies show that people who eat earlier tend to lose more weight, even if they eat the same amount of food. Mealtimes affect how the body uses energy, and eating late can disrupt the body's natural rhythms.

Ignoring hydration

Drinking enough water is important for overall health. It helps regulate body temperature, lubricate joints, and prevent dehydration, which can cause fatigue, mood swings, and constipation.

Studies show that drinking water before meals can help promote weight loss by keeping you full and reducing calorie intake. Water also slightly boosts metabolism and accelerates fat burning, making it a valuable tool for weight management.

Hydration can also prevent thirst from being confused with hunger, helping you avoid unnecessary snacking.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.