Skipping breakfast hinders weight loss efforts, say dietitians

Dietitians are emphasizing that skipping breakfast is the top habit to break if you want to lose weight. They suggest that eating breakfast can help control hunger and cravings while preventing spikes in blood sugar. Experts say that when people skip breakfast, they often end up eating more later in the day. Research indicates that breakfast skippers tend to consume larger portions of higher-sugar foods and have poorer diets overall. Although they may eat fewer calories throughout the day, skipping breakfast can lead to unhealthy eating patterns. Not eating breakfast can also lead to overeating at night. This means more calories are consumed during less active times, making weight loss harder. A balanced breakfast keeps you feeling full and energized, which can help curb nighttime cravings. Eating breakfast stabilizes blood sugar levels after a night of fasting. Skipping this meal can disrupt blood sugar balance, increasing hunger later on. Studies show that those who skip breakfast experience blood sugar spikes and higher insulin levels. To support weight loss, dietitians recommend eating a balanced breakfast that includes protein and vegetables. Planning meals ahead of time is also important to avoid chaotic eating. Consuming 20 to 30 grams of protein at breakfast and ensuring half your plate is filled with colorful vegetables can greatly benefit your diet. Finally, dietitians advocate for a flexible approach to dieting. They note that rigid diets are hard to maintain, so it’s essential to find a sustainable eating plan. To achieve successful long-term weight loss, aim for balanced meals most of the time while enjoying less healthy foods occasionally without guilt.