Articles  & Research

 So You Say You Want To Lose Weight ?

Just Say NO to these Breakfast Myths

By Dianne Villano, CPFI www.mypersonalfitnesscoach.com

You’ve probably heard it said a million times before that breakfast is the most important meal of the day, and it is, especially if you are trying to lose weight.

Let’s tackle a few beliefs about breakfast that are probably hindering your weight loss efforts -

"I don’t eat breakfast because I’m on a diet and want to cut calories"
While this might sound logical, it just doesn’t work that way. A recent study of 3000 dieters by the University of Colorado’s Center for Human Nutrition found that of those that lost weight, 78 % ate breakfast every day, another 10% ate it at least five times a week and only four per cent never ate breakfast.

The fact is breakfast helps with weight loss – and avoiding weight gain. If you have a healthy meal to start your day, you are less likely to get the type of blood sugar drops later on that may tempt you to stop by the vending machine for chocolate or chips. Most people who skip breakfast consume more total calories for the day. Also, breakfast is the fuel your brain needs to avoid lethargy.


"I don’t eat breakfast because I don’t have time"
What’s it take? 10- 15 minutes? Less, if you chose something quick such as a cheese stick, breakfast bar or piece of fruit. If you want to perform better, get more out of your day, and drop the pounds, I would think it is well worth the effort. . The evidence linking adequate nutrition to effective mental cognitive performance is all around us.

So what are the other benefits of daily breakfast?
Breakfast is also good for maintaining effective immunity. In other words, skipping breakfast and you’re more likely to catch a cold as you interact with your co workers in the office, elevators or anywhere else where sneezes are recycled.

Professor Andy Smith from Cardiff University’s School of Psychology found that those who consumed breakfast cereal every day reported better mental and physical health than those who skipped breakfast altogether. “Regular eaters of breakfast, especially breakfast cereal, get fewer and less severe colds than non-consumers”, the professor says.

Your best bet is to try to eat breakfast at home. This way, you have more control over your choices and can eat healthier. Here are some of my favorite choices.

* 2 Eggs (or egg beaters) & a Piece of Toast
• 1/2 C cottage cheese & fruit
• A lo fat cheese stick & fruit
• A Cup of cereal w/ milk and juice (watch your portions)
• A breakfast bar & 1C of skim milk

* Coffee & a Vitamin (not suggested but better than nothing)


A Word About Cereals -
The best advice when selecting a cereal is to check the sugar content. Some cereals that are marketed as healthy do not necessarily meet the strict definition of the word. And some of the cereals marketed at children could be more accurately labeled as confectionary.

The lower the percentage of sugar among the total carbohydrates, the better. If the kids complain that a healthy cereal is boring, it doesn’t take long to dress up a bland, sugar free cereal with some slices of fruit

Also, it is very important to check the serving size and watch your portions. It is very easy to pour 300 -400 calories of cereal (or more) into your bowl with out even realizing it. For Most cereals, 1/2 or 1 C is a serving and is typically equal to 1 serving from the Bread Group of food exchanges.


Coffee and a vitamin pill
Breakfast doesn’t get much lighter than a coffee and vitamin this is a less than For starters, to get the most out of your pill – and let’s face it, most multivitamins don’t come cheap – you need to eat something. This is because vitamins and minerals are dependent on each other to be most effective. The body’s ability to use iron in food, for example, is enhanced when vitamin C and antioxidants are included in the same meal. If you wash your pill down with a fruit smoothie or a bowl of fruit , or juice, your body will benefit.

Another school of thought says that relying on pills is accepting second best anyway. Grains or apples can offer a lot more than just a single vitamin or mineral, or even a select list chosen by pill manufacturers. A wide variety of foods will provide thousands of compounds important for your health in the balance nature intended.

If you want your mind and body in tune, or even if you simply want to lose weight, there’s no really no better way to start the day than with a nutritious breakfast!!!


Copyright © Custom Bodies, Inc.  2006

 Article written by Dianne Villano, President of Custom Bodies in Tampa Bay, Fl. Custom Bodies has been serving the bay area since 1996 with weight loss & fitness programs. Dianne is a personal fitness instructor and a frequent speaker on health and fitness related topics with articles published in over 20 media outlets. Grab Your Free Copy Of Her Special Report "22 Big Fat Lies That Are Keeping You From The Body You Want" here:  www.mypersonalfitnesscoach.com/22bigfatlies.htm

About Custom Bodies
The Custom Bodies Advantage | Meet the President | Affiliate Health Clubs | Awards | News Releases | Testimonials/Trainers Join the Team
Programs & Services
Consultations and Fitness Evaluations | Quick Start Program | One on One Fitness Training | Lifestyle Coaching | E Coaching | Massage Therapy | Equipment Purchase & Fitness Room Design
The Six Components of Fitness
Proper Caloric Intake | Cardiovascular Training | Resistance Training | Proper Nutrient Supplementation | Behavior Modification | Support & Motivation
Fitness Resources
Pro Shop |  Useful full Links / Fitness Toolbox | Ask Your Trainer
Information
Benefits of a Personal Fitness Trainer | The Basics | Articles & Research | Recipes |

Site Resources
Contact Us | Submit Your Site | Local News | Local Partners | Privacy Policy | Top | Home | 

The information on this web site is intended for information reference purposes only and is not intended as a substitute to professional medical advice. Prior to participating in any exercise program or activity, it is recommended that you seek the advice of your physician or other qualified health care professional. None of the information on this web site should be used to diagnose, treat, cure, or prevent any medical condition.

Copyright © 2002 -2004CUSTOM BODIES, INC. All Rights Reserved.

The Basics - Of a Weight Loss &  Exercise Program

The Basics- Cholesterol

The Basics -Serving Sizes & Portions

Certified: National Academy of Sports Medicine