Healthy weight loss is dependent on a number of factors, but creating positive habits to rely on can streamline the process and improve your overall well being. On the other hand, there are some habits and mistakes that may be impeding on your ability to lose weight, and although you could be largely healthy throughout the rest of your day, starting your morning on the right foot is essential for seeing the best results.
We spoke with nutritionist Lisa Richards of The Candida Diet to determine the biggest mistake she often sees in morning routines that can stall weight loss progress, and exactly what you should be doing instead to feel great in your body.
Processed Convenience Foods
If you often find yourself in a rush in the mornings you may be more inclined to eat processed breakfast items and hurry out the door in the name of convenience. However, while these foods may save you time in the morning, they’re likely to set you up for a struggle in your weight loss journey, worsening cravings for other processed foods and failing to keep you satiated after eating.
“Turning to processed convenience foods like breakfast pastries, poor quality protein bars, and cereals play a significant role in stalling your weight loss,” notes Richards. “The carbs found in these foods are inflammatory, cause rapid glucose spikes, and are easily and quickly stored as fat. They are also a poor source of other nutrients making them calorie dense rather than nutrient dense.”
These processed breakfast items that are generally higher in calories will not provide you the same amount of energy as whole foods with less sugar, and therefore you’re setting up your body at a disadvantage as you work to lose weight. “You are consuming more calories and carbs than other beneficial macros and micronutrients,” warns Richards of processed breakfasts. “Each of these factors impacts weight loss in its own way. Inflammation can make weight loss harder as the body fights to overcome this chronic issue and becomes inefficient in other areas as a result.”
Not to mention, when you spike your glucose levels, you’re inevitably going to experience a crash which will put you at risk of overeating and snacking throughout the day. While this will be in an effort to satiate your hunger and provide your body with much needed energy, it will merely stall progress and leave you feeling bloated and uncomfortable.
One of the easiest ways to streamline your morning while still eating a healthy and balanced diet is to plan ahead so you don’t get stuck relying on processed foods to get you out the door in time. “Taking the time to plan out your breakfast can be the most important step in boosting your weight loss efforts,” suggests Richards. “Adding more protein to your breakfast will also aid in weight loss by keeping you full for longer without refined carbs and crashes.”
She suggests cooking up egg based muffins loaded with veggies the night before to nourish your body, or if you prefer a sweeter breakfast, overnight oats are another excellent option.
While eating a processed breakfast every once in a while will not completely destroy your bid for a healthier body, you will see more progress and success overall when following an eating plan that prioritizes whole, nutrient dense foods that are largely untouched by chemicals or preservatives.
Mornings can be a busy time for many people, but finding the chance to create a more filling breakfast that includes a source of protein, healthy fat, and carbs will make your weight loss journey more successful and cut down your need to snack unnecessarily throughout the day so you can nourish your body and feel your best.
