Losing weight healthily is often accomplished by sticking to a consistent schedule— and that includes prioritizing the same daily times for meals, exercise, and getting enough sleep as well. With that said, it’s helpful for a stronger metabolism to eat breakfast at the same time every day, experts explain, and doing so can help your body feel comfortable and adjusted to a healthy routine. We checked in with health experts for more information related to intermittent fasting and breakfast. Read on for weight loss tips from Melissa Morris, ISSN-certified sports nutritionist and Trista Best, MPH, RD, LD, registered dietitian.
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Tip #1— Give Yourself An 8 Hour Window For All Meals (Including Breakfast!)
As part of a technique called intermittent fasting, Morris explains that healthy weight loss can be achieved by eating all 3 meals (including breakfast) during an 8-hour window every day. In the other 16 hours, she says, you will be "fasting," or just not eating when not hungry or when sleeping, and this is a much healthier way to reevaluate your diet without harmful or stressful restrictions.
"The great thing about intermittent fasting is that it’s flexible enough to adapt to your preferences and lifestyle," she says. Morris notes that "the most common method for intermittent fasting" is called 16:8. This, she says, means you are fasting or not eating for a 16-hour time block daily, and you are eating for an 8-hour time block daily. "You can start and stop the fasting and eating periods at the times that work best for you," she adds.
"If you are an early bird and want to start eating earlier in the day, you can do that. You may want to eat from 9:00 am to 5:00 pm," se suggests. If you like to sleep late, Morris acknowledges, "you can start eating later in the day. You might prefer to eat between the hours of noon and 8:00 pm."
Tip #2— Eat A Balanced Meal Every Morning
While staying in your eating window is important for effective weight loss, Best says, it's equally vital to prepare yourself a balanced meal to start off your day. She adds that "it is important to remember your eating window should still include balanced meals." When deciding what to eat for breakfast, Best advises "opting for a whole grain and protein-filled breakfast can help reduce fat by keeping you feeling full for longer." This, she concludes, will "prevent overeating throughout the morning and gives you a nutrient dense breakfast rather than a calorie dense one."
