7 Ways To Lose Weight With Breakfast

Losing weight is a struggle for everyone. Obesity is a disturbing disease in America that contributes to a number of other diseases, such as heart disease, circulation issues, lung disease and diabetes. Turn on the news or watch a commercial, and you will see so many ways to lose weight. People need a guide to sort through all the promises and products. Here are some research-based tips to help you with your weight loss goals.

  1. Big Flakes Are Best — Breakfast cereals are not created equal. According to researchers at Penn State, the size of the cereal flake makes a difference. They tested several different sizes of cereal flakes. They found that if you eat large flakes, you eat fewer calories and less food, which helps you to lose weight. Smaller flakes are denser, which means people don't know how much they are eating.
  2. Oat Bran Keeps You Full — Besides the digestion benefits of oat bran, the breakfast food is a great option if you want to lose weight. A recent study determined that the fiber in the oat bran keeps you feeling full longer than other breakfast foods. You won't be getting cravings throughout the day.
  3. Bigger Is Better — Eating a large breakfast is a smart move. Even though you are consuming more food and calories, you will eat less throughout the day. Researchers assigned one group of people to eat 700 calories at breakfast, 500 calories at lunch, and 200 calories at dinner while a second group was told to eat 200 calories at breakfast, 500 calories at lunch and 700 calories at dinner. After a period of three months, those who ate the large breakfast had lost two and a half times more weight than the other group. Your metabolism is efficient in the morning.
  4. Eat Your Protein in the Morning — Eating a protein-packed meal in the morning has shown to produce a peptide YY. In a recent study, participants who consumed a protein-rich breakfast reported feeling less hungry and ate fewer indulgent snacks after dinner.
  5. Oatmeal Is Good — If you don't want to eat a bowl of cereal with big flakes, you can opt for oatmeal. Researchers have found that people who eat a bowl of oatmeal for breakfast are  less hungry and more satisfied than people who ate the same amount of calories in cereal. Top your oatmeal with fruit to get more fiber and essential nutrients.
  6. Don't Forget the Incredible, Edible Egg — Research has proven that eating two eggs in the morning can be more effective in losing weight than consuming a breakfast bagel. They believe the high amount of protein (5.5 grams in one egg) keeps you full. Eggs contain a nutrient called choline, which improves nervous system function and cardiovascular health.
  7. Leave Off Butter, Add Peanut Butter — If you prefer to butter your toast, you might want to rethink that move in favor of peanut butter. In one study, participants who ate peanuts and peanut butter in the morning produced higher levels of peptide YY. Because of peptide YY, they felt fuller. They also showed no increase in blood sugar levels if they gorged on carbohydrates at lunch. Just make sure you are careful with the amount of peanut butter you eat because a two-tablespoon serving contains about 190 calories.