Of all the meals of the day, breakfast may be the easiest one to make weight loss-friendly. After all, most of us don’t eat all that much at our first meal, compared to lunch or dinner, and healthy, low-calorie foods like fresh fruits and whole grains make regular appearances on most breakfast tables.
Still, that doesn’t mean the first meal of the day doesn’t have its pitfalls for weight gain. If you’re struggling to reach or maintain a healthy weight, it may be time to look at what you’re taking in after rolling out of bed. A number of breakfast habits could be sabotaging your best intentions.
Check out these 21 habits nutritionists say could unintentionally lead to extra pounds. Read on, and then don’t miss 15 Best Healthy Breakfast Foods for Weight Loss.
Magill points out that research has shown you’re less likely to eat more snacks in the evening if you ate breakfast in the morning. So go ahead and eat up in the mornings!
For weight loss, it’s worth taking stock of your morning cup of joe. Is it a simple brew or a frothy calorie bomb? “Consuming intricate coffee drinks or creamers and other additions into coffee without tracking it can contribute to weight gain because the calories are not accounted for and can lead to a calorie surplus,” says Nicole Swingle, RD. Make fancy coffee an occasional treat, not an everyday indulgence.
We get it—sometimes you don’t feel like a full breakfast first thing in the morning, or a hectic schedule keeps you from sitting down for a healthy meal. But a cup of coffee, even with cream, doesn’t contain the nutrients you need to fuel your morning, ultimately leaving you hungry. Avoid getting ravenous (and then downing whatever’s in sight) by adding some protein, complex carbs, and healthy fats to your liquid breakfast.
You’d be hard-pressed to find anything at most convenience stores or gas stations that makes a healthy breakfast. If possible, don’t make these locales your morning food stop.
“Choosing a muffin and latte at a convenience store could lead to weight gain if you have more calories than you need throughout the day,” says Melissa Altman-Traub MS, RDN, LDN. “A muffin could have 500 calories or more with 50 grams of added sugar, and a flavored grande latte may contain 350-400 calories with at least 30 grams of added sugar, which is more added sugar than most people should have all day.”
The occasional restaurant sausage-and-egg combo may not be a dealbreaker for weight loss, but making a habit of dining out for breakfast is a quick path to added pounds. Large portions, high calorie counts, and epic levels of fat in restaurant meals won’t do your health any favors.
News flash: some granolas contain as much added sugar as a bowl of ice cream, and a protein bar can pack more calories than a candy bar. Just because a product touts itself as healthy doesn’t necessarily make it so. When choosing breakfast foods, do yourself the favor of diligent label reading. You might be surprised by what you find.
Sure, mornings can get crazy, but if they’re so crazy you’re reaching directly into the cereal box for sustenance, it’s probably time to set your alarm a little earlier. Without a bowl for visual context, it’s hard to judge the portion size of a serving of cereal. After multiple handfuls, you may have consumed far more calories than you really intended.
