Today I am going to talk about some morning habits that set the tone for the rest of the day and in the long run cause weight gain. I get it he savory scent of freshly-sizzled bacon. The enticing aroma of just-squeezed OJ. A waft of syrupy goodness swirling around a stack of pancakes. A perfectly-flipped omelet with strings of oozing cheese. Most of us aren’t getting the nutrients we need every morning to blast fat all day. You can do better—and should (we all should). A high-protein breakfast can lead to guaranteed long-term weight loss. Science proved it. People who’ve lost 30 pounds or more, 80% kept the weight off by eating a high-protein breakfast every day, according to a study done by The National Weight Control Registry. And while some brands have scrambled to maintain customers by cutting down on sugar and phasing out artificial colors, there’s still a few Cookie Crooks out there.
Sabotaging Your Cuppa with Creamer
Cup of coffee or tea. A healthy cup of coffee can [contribute to pound creepage] if you add sugary, fatty creamers. Instead, try switching to a sugar-free, soy milk, hemp milk, almond milk, or oat milk. After a few days, your taste buds will adjust and you won’t miss the calorie-laden, health-harmful sugar and fat. One of my favorite zero everything is Walden farms creamer.
Nutritional Facts for the original Walden Farms Creamer: Calories 0~ Fat from calories 0~Sugar 0~Fiber 0~Carbs 0~ Sodium 5mg
Turning to Energy Drinks
Put down that can of chemicals or bottle of sugar water, stat! If you’re not a coffee fan and need an instant wake-me-up, then what you need to find is your perfect tea. If you don’t have the patience for piping-hot tea to cool or you’re more of a smoothie person, tea smoothies are awesome options, too!
If you absolutely need an energy drink try bang energy. Here is the link to my favorite caffeinated bang energy Root Beer
And here is a link to my favorite caffeine-free bang energy Cotton Candy
And if you are keto and you drink energy drinks here is a link to a keto energy drink Keto Meltdown
Eating Too Much Salt
It’s time to cut the salt already. So many of our favorite breakfast options are loaded with salt. Hash browns, quick-cook oats, bacon, and even eggs (prepared in restaurants) can be loaded with sodium. Sodium causes you to retain water, which leaves you bloated from the start of the day. If you like to give your eggs or oats more flavor, try jazzing them up with red chile pepper flakes, paprika, cayenne or even turmeric or powdered mustard.
Going for the ‘Grand Slam’
No newsflash here, but worth a cautionary reminder: “Starting the day with a large high-fat, high-sodium breakfast will give you a bloated belly and you will feel sluggish all day!” exclaims celebrity nutritionist Lisa DeFazio, MS, RDN. “It takes a lot of work for your body to digest those calories and you will be sleepy, bloated and unproductive. Skip the ‘grand slam’ with eggs, bacon, sausage, pancakes, hash browns, [and so on] and your belly will thank you.
Skipping Breakfast to Snooze
Not only is skipping breakfast a risky move because it may lead to overeating, metabolism drops, and more, hitting the snooze button is doing double damage. You’ve already interrupted your sleep with your alarm, so you might as well get up and get nourished. [Pressing the snooze button can] negatively affect your hormones—including growth factor and cortisol—which unfavorably influences belly fat… Don’t set your alarm intending to hit snooze time after time. Set your alarm for a little bit later and get up as soon as your alarm goes off. This may be a little bit difficult at first, but you’ll appreciate a little extra sleep, as will your waistline.
Overloading on Fiber
Eating large amounts of fiber in the morning will make you gassy,” warns DeFazio. “Yes, fiber is important, but don’t overdose on it. A large amount at one sitting will make you very bloated and gassy by mid-morning. [Make sure to] drink a lot of water when you eat fiber to move it through the digestive tract. Otherwise, it can get stuck!” And be sure to steer clear of the worst “fiber-rich” foods for weight loss, many of which beckon from grocery shelves and claim to be the star in your morning meals.
Chugging Bulletproof Coffee
Coffee on its own isn’t bad for your waistline and the caffeine may even help you to work out harder and burn a few extra calories. But trendy Bulletproof Coffee supplies very few nutrients and a whopping 441 calories—80 percent of which is artery-clogging saturated fat—which certainly isn’t good for your waistline,Although it’s recommended instead of breakfast, it replaces a typically nutrient-dense meal that contains antioxidants, fiber, and nourishment like oatmeal, a hardboiled egg, and berries. Bulletproof coffee has no fiber or protein, both of which are top recommendations as part of a breakfast that provides long-lasting satiety.
Eating Just to Eat
You’re told to eat as soon as you wake up, but it may lead to weight gain if you’re not hankering for a meal yet. Listen to your body: Try tuning into your natural hunger/satiety signals and have breakfast only once you are truly physically hungry. Your body knows best about how much and when you need to eat. Don’t wait until you’re starving, though; this can lead to poor choices and overeating.
Doing Oats All Wrong
“You do you” is a phrase we can wholeheartedly get behind, but chances are you do oats the way-too-sugary way. To my dismay, I oftentimes learn it’s the ‘brown sugar’ or even a harmless-sounding flavor like ‘apples and cinnamon,’ that’s throwing off their healthy eating habits, Flavored oats can contain upwards of 20 grams of added sugar and cause you to crave sweets throughout the day. Instead, make your own oats, add your own fruits, and control for any added sugar or flavoring you wish to add.
Not Reaching for the H2O when You First Get Up
This affects your waistline more than most people realize, Every process in your body takes place in water—from helping to flush wastes from your colon to the efficient functioning of your metabolism. Also, inadequate water intake quickly leads to dehydration, and even being slightly dehydrated immediately impacts energy levels; this results in needing more naps and being less active, which in turn equals fewer calories burned and a bigger waistline.
Enjoying a Low-fat Pastry on the Reg
Older generations hear words like ‘bran’ or ‘low-fat’ and instantly assume it’s the healthy choice, Think again: “These foods, which can be high in fiber, are actually usually loaded with processed flour, high in sugar, and can be high in sodium too. Don’t be fooled by the name at the bakery counter or on the menu. Read the labels and always the ingredients.
Overindulging in Dairy
Got milk for breakfast? Most people do. And coupled with all the cheese, yogurt, and other dairy products we tend to guzzle down on breakfast, it’s definitely not helping us stay svelte. Ditch dairy for breakfast to avoid bloating and long-term weight gain, along with other health issues, Since 65 to 90 percent of the world is lactose intolerant, your body will likely respond to dairy in an inflammatory, belly-expanding way. Try hemp, almond, soy or cashew milk in place of dairy milk in your smoothie or cereal bowl.
If you are interested in learning why you should ditch or cut back on dairy Click Here
Consuming Mainly Carbs for Breakfast
Most people realize a carb-loaded bagel with a smear of cream cheese may not be the healthiest option because it typically contributes in excess of 500 calories. But even if you’re only eating a healthy bowl of oatmeal or a plate of fruit, it still backfires, You digest carbs in several hours, and without protein to provide longer-lasting satiety, you’ll be starving by mid-morning. Also, once you’ve digested the carbs without a source of protein, your blood sugar quickly drops and you’ll crave a pick-me-up, likely in the quickest form you can get it—sugar! Choose fiber-filled carbs and be sure to have a lean protein with it. Both will keep blood sugar levels stable and keep you feeling full longer so you don’t find yourself at the vending machine mid-morning. The perfect example would be a small bowl of oatmeal with eggs or with yogurt.
Eating Only Fruit for Breakfast
Think you’re making the virtuous choice? Beware. Yes, fruit is healthy and rich in antioxidants, but if you don’t add protein to the mix, you’ll be distracted by your hunger an hour or two later. This will more than likely result in you need to make a desperate trip to the vending machine where you may grab the first thing you see.
Grabbing a Handful of Nuts as Your Breakfast
If you’re in a pinch, you can do better than grabbing a few walnuts from a bag and pretending the brain-healthy, waistline-healthy choice is all you need. Nuts are healthy and contain vitamins, minerals, and good-for-you fats, but they don’t contain carbohydrates, Your brain and muscles need carbohydrates for fuel. Without carbs, you’ll feel exhausted and like you need to nap. You also may crave an energy pick-me-up and turn to the first thing you find: sugar!
Keeping Your Breakfast Low-fat
It’s important to avoid maintaining a low-fat breakfast regime in general. “Our brains are mostly fat and yet health-conscious people trying to lose weight will cut fat to cut calories. But you need to remember that fat enhances satiety which keeps you from wanting food for longer, We also need fat to absorb certain vitamins—A, D, E, K—that play powerful roles in our body functions, from eyesight to metabolism.
Doing Smoothie Bowls the Wrong Way
I know, I know, they’re Instagram gold—but they may not always be as healthy as you assume. If you’ve jumped on the smoothie bowl for breakfast bandwagon, you can easily sabotage your healthy eating goals by succumbing to portion distortion. It’s easy to go overboard with smoothie bowl portions and toppings, Keep portions to about one cup and be mindful of toppings by going heavy on the fresh fruit but keeping the higher calorie coconut chips and nuts to a small handful.
Stopping at a Fast Food Restaurant Several Times a Week for Breakfast
If you go to a fast food joint, you’ll get roughly 300 extra calories more than a breakfast you’d eat at home. And if you do this three times a week, you’ll gain eight pounds over the course of a year…Plus, you’ll typically eat excess sodium from the fast food joint, which means you’re now starting your day doing a number on your heart and feeling bloated.
Using Zero-calorie Sweeteners in Your Coffee
While they are ‘generally regarded as “safe” zero-calorie sweeteners are synthetic and unnatural, have much-disputed and unknown negative health consequences, and are much sweeter than natural sugar, which makes other foods seem less sweet by comparison, Instead, use real sugar, but in moderation.”
Putting Bad-for-you Wrong Foods in Easily Viewed and Reached Places
Morning. Groggy. Lazy. Oh, hey loaf of double chocolate banana bread. Translation: Where you store your food could be ruining your healthy breakfast goals. “Ever heard of out of sight out of mind? Well, you can’t eat the things you don’t have, and you’re less likely to eat them if they aren’t right in front of you. Instead, place bowls of fruits and veggies out on the counter instead of unhealthy snacks. Even better, pre-cut and prep fruits and veggies the night before so you can grab them [from the fridge] as you run out the door.
Overeating Dried Fruit
Dried fruit makes a great fiber-rich topping for oatmeal and a wonderful addition to homemade granola bars. But because the fructose (sugar) in fruit gets more concentrated when dried out, a little goes a long way. Plus, many companies infuse dried fruits with added sugars. So if you would like to add a touch of sweetness to your breakfast, be sure to use a light hand with dried fruits or go for fresh fruit instead.
Reaching for Low-Fat Peanut Butter
Whether you like it creamy or crunchy, peanut butter is one of the best muscle-building foods you can enjoy after your morning sweat sesh. But even good foods like peanut butter can be bad for you if you opt for the wrong kind. Processed peanut butter is loaded with added sugars and unhealthy oils. Low-fat peanut butter also pack in added sugars to make up for the lost fat. So the next time you want to make PB toast or add a scoop to your smoothie, make sure to go for the natural peanut butter jar instead.
I did two posts about the best and the worst peanuts that are currently on the market today if you are interested in which peanut butter made the good and the naughty list you can click the links Best Peanut Butters
Eating Too Many Protein or Granola Bars
When it comes to nutrition, not all protein and granola bars are created equal. Some protein bars are nothing short of a candy bar, especially if they’re packed with chocolate and sugar. Many protein bars may actually have more carbs than the hunger-curbing macro so you might be left feeling less than satisfied after eating one. Stick to low-sugar all natural protein bars with no more than 13 grams of sugar and no less than 8 grams of protein.
I did a post about some of the worst low-sugar protein bars that are on the market today. If you are interested in reading what made my naughty list here is the link Worst Low-Sugar Protein Bars
Avoiding All Fats
You should limit foods high in saturated fats because they increase your risk for heart disease and obesity. But that doesn’t mean you should avoid fats altogether. Consuming monounsaturated and polyunsaturated fats from avocados, walnuts, smoked salmon, and extra-virgin olive oil can help you feel fuller longer as well as help you absorb important vitamins and nutrients from your diet.
Ignoring Sodium Counts on Breakfast Products
Your favorite breakfast sandwich is only 140 calories, but did you check how much sodium it has on the nutrition label? Ignoring the sodium content in food is one of the most common mistakes people make. Just like added sugar, sodium can sneak into a variety of foods, and consuming too of it can put you at risk for high blood pressure, heart disease, and stroke.
Removing Egg Yolks
It’s time to put the sunshine back in your eggs with the omega-3-rich yolks. They’re a great source of fat-burning choline and vitamin D, which has been linked to reducing belly fat. Looking to spice up your morning eggs?
Going for Gluten-Free Products
Contrary to what you may think, not all gluten-free products are healthier than their wheat counterparts. In fact, most gluten-free breads are made with blood-sugar-elevating refined grains, white rice, and potato flour. So if you have celiac disease or have a gluten sensitivity, choose gluten-free breads with a mixture of seeds and naturally gluten-free whole grains, like amaranth and millet.
One of my favorite Gluten-Free Bread companies is Canyon Bakehouse here is a link to their website if you are interested in purchasing their products online or using their store locator Canyon Bakehouse
Loading Up on Too Much Protein
Protein is one of the most important macronutrients for building muscle and having satiety, but if you overdo it (0.45 grams per pound for men and 0.35 grams per pound for women), extra protein is stored as fat. What’s more, studies have shown that a diet high in protein—both plant-based and animal-derived—is linked to an increased risk of heart failure.
Choosing Bagels and White Bread
Unless you’re running a half-marathon tomorrow, there’s no reason to indulge in a bagel for breakfast every day. Your body converts the refined carbs into sugar and then glucose, which can raise your blood sugar levels and damage skin-boosting collagen.
Not Planning Your Meals
Meal prepping is one of the most powerful tools to stick to a healthy diet and avoid temptations. Because when stress and life get in the way, your willpower to say ‘no’ to croissants and other diet-derailing foods goes out the door—but not when you have a dish ready to go. Meal prepping can be overwhelming, so I recommend starting with one meal: breakfast and meal prep breakfast until you do it without realizing it and that is when you will add lunch to the meal prep and you meal prep breakfast and lunch until you do it naturally and then add snacks and dinner as you get comfortable.
Today’s post is for anyone who is on a weight loss journey or knows someone who is. In my blog posts, I always aim to bring you informative information that you may not know. In today’s world, there is so much information out there that you may not know what information is correct. I’m not saying my information is correct I am saying is it the most up-to-date information out there. If you have any questions please don’t hesitate in reaching out and i will be more than happy to answer any questions you may have.
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