If you’re training for weight loss you should be training to eat breakfast as well
The National Weight Control Registry conducted some research and found that 78% of people who lose weight, and keep it off, eat breakfast everyday. One of the first questions I ask my clients before our morning boot camp is “do you have something on your stomach?” Some will, but most of them won’t. The reason they give me for not eating is “it’s too early” to eat or “I’m not hungry this early”. Them not eating is a clear indication that they’re not trained to eat breakfast. A major aspect, or biggest aspect, of fitness is the nutrition aspect. As you’re training your mind and body to eat “clean” most people should start with simply training to eat…period.
Breakfast is one of those meals where if you don’t have it you could be setting yourself up for failure. There are benefits to eating breakfast:
- Increased alertness
- Function better at school or work
- More energy
A lot of these benefits are similar to the benefits of taking on an early morning exercise regimen. You can check out my entry of that HERE. For most people it’s all about making the time to eat. You have to make time for what matters most to you.
How do I train myself to eat breakfast?
Training yourself to eat breakfast takes time. For many people it just involves recognizing what the body needs as far us hunger. Within a few weeks of training, breakfast can become a regular part of the day. Obviously knowing the benefits will help, but being aware of how the days of eating breakfast differ from the days of not eating breakfast: mood, hunger, performance. It may start off with something light such as a bowl of cereal, but then being more aware of your hunger throughout the day you’ll maybe want to eat something for breakfast that will hold you a little longer. Adding more protein such as eggs or peanut butter will help.
Take it day by day. Try to note when you’re getting hungry, how often and how much you’re eating as the days go on. Dinner should be lighter after a few weeks of training for breakfast
Training for weight loss with breakfast
If you’re going to be working out for an hour, regardless of what time it is or how early, you need something on your stomach. The two things you need before your workout: water and sugar. This sugar is going to come in the form of carbs. Oh no….carbs! Yes, carbs. Carbohydrates are you body’s preferred source of energy. That means you burn carbs more efficiently than anything else.
If you’ve ever had that light-headed, dizzy or nauseous feeling during your workout it’s likely due to hypoglycemia. Simply put, you’re out of gas. Your body has nothing left to burn for energy and the dizziness and nauseous feeling are the result.
Carbs are what’s going to help you through your workout. I know people like to go with these low-carb diets, but the fact is if you’re training and exercising with some intensity you need those carbs.
Obviously I don’t encourage eating a full breakfast before a workout, but I do recommend something light at least 30 minutes before an early morning workout. Greek yogurt, oatmeal, a teaspoon of peanut butter, and handful of almonds or even some fruit. The big breakfast should come after the workout.
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