When it comes to breakfast and weight loss, opinions are divided. Some swear by a morning meal to jumpstart their metabolism, while others believe skipping it might be the key to shedding extra kilos. It is a topic that creates a lot of debate. We’ve been told that it’s the most important meal of the day. Critical for jumpstarting metabolism and fuelling our bodies. But in recent years, a growing trend suggests otherwise. Many people are now opting to skip breakfast expecting it will help them to lose weight.
Does skipping breakfast really help you shed those extra kilograms?
Or are you sabotaging your health by skipping out on this morning ritual?
In this blog, we’ll help you make an informed decision on if breakfast is beneficial or not for your weight loss journey.
What do the studies say on breakfast and weight loss?
There are some studies which show that people who skip breakfast are more likely to eat highly calorie, palatable foods later on (Goldstone et al, 2009), and also eat more at lunch time (Chowdhury et al, 2015). Despite this, the majority of studies conclude that they do not fully compensate for the calories that were saved at breakfast and often still go on to consume fewer calories by the end of the day.
However, one interesting study showed that people who eat breakfast burn 442 more calories by being active. This is mainly in the morning after eating compared to those who skip breakfast. It is believed that people who choose not to eat breakfast burn less calories due to less unplanned activity.
So what do we do about breakfast and our weight loss goals?
While sometimes skipping breakfast may in turn reduce your overall caloric intake, it is not a good strategy for weight loss if you plan to train later in the day. Many studies found performance to be negatively affected in those who performed cardio activities later in the evening. The idea that you can burn more calories in a fasted state increases fat burning is not true.
Large studies of studies have found that although fasted training increases fat oxidation, it also reduces endurance performance. With a pre-exercise meal consumed, people can exercise for longer than when they are fasted. Fasted training may actually come with negative effects. This is because it may increase protein oxidation which may lead to muscle loss.
To lose weight you simply just need to consume fewer calories than you are expanding. This needs to be for some weeks and not just in a single workout. Do this in a way that works for you. If you do prefer to train fasted in the morning, focusing on low to moderate intensity exercise lasting less than 1 hour to preserve muscle and complete the workout.
Remember it’s important to eat three balanced well-spaced out meals throughout the day. This is to give sustained energy, preserve and build muscle and to provide you with essential vitamins and nutrients. Even the brain requires carbs for energy. Eating a balanced breakfast can enhance your cognitive function, focus and memory. It’s a versatile meal that can easily contain extra essential nutrients such as fibre vitamins and minerals that you may miss out on by skipping.
Breakfast & weight loss – in summary
The “most important meal” designation is not a one-size-fits-all rule. Breakfast is definitely important for the majority of people. This is especially true in those who need morning fuel for physical or mental tasks. However, there are some people who just cannot stomach food in the morning. This is because forcing food may result in worse results than avoiding it. The key is to listen to your body and find an eating pattern that supports your energy levels, health goals, and lifestyle.
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