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How To Lose Weight By Eating Breakfast (According to Research)


Everyone knows that breakfast is the most important meal of the day. When it comes to weight loss, eating the right breakfast can also help you achieve your ideal weight.  Use these breakfast secrets to power up and slim down:

  1. Eat breakfast like a king (or queen)

Eating more calories earlier in the day prepares your body so that you feel less hungry throughout your day’s activities.  Your metabolism is also faster in the morning and does a better job of breaking down the calories you consume.  Just be sure you’re still choosing healthier options and not just empty calories.  A good serving of proteins, cheese, granola, or whole grain bread, pancakes or waffles paired with fruits or vegetables will do the trick.

  1. The benefits of more proteins

Aside from providing energy, consuming more proteins in the morning also aids in controlling cravings later in the day.  Proteins have been shown to be effective in contributing to a longer feeling of fullness.  In some studies, men and women who ate more proteins also felt diminished cravings for unhealthy treats.  Seafood, white meat from poultry and lean beef are great sources of protein.

  1. Eggs are excellent

Speaking of proteins, another great source is eggs.  These types of proteins curb your hunger better and satisfy you longer than carbs, so when choosing between baked pastries and an omelet, you’d do better with the humble omelet.  In addition to that, eggs are full of nutrients like Vitamins A and B12, selenium and choline for a healthier heart and stronger immune system.

  1. Another reason to love peanut butter

If you don’t like eggs, peanut butter can also give you a good amount of proteins.  Spread it on a bagel, or whole grain toast or pancakes, for a more satisfying, not to mention quick and easy, meal.  You can even make it more delicious and nutritious with some fruit, like bananas or apples.  Don’t pile on the peanut butter, though, since it does contain calories as well.

  1. When choosing cereal, bigger flakes are better

Rolled oats are larger than instant oats and more filling; the same concept appears to apply to cereals as well.  Cereals with bigger flakes make a more satiating meal.  A recent study’s results also highlighted the difference the size of the cereal flake makes to a person’s perception of a serving portion.  Though the smaller and larger flakes were served in the same amount, the smaller flakes are denser and actually contain more calories.

  1. Oatmeal is healthier than cereal

Another preferred quick breakfast food is oatmeal.  A simple bowl of oatmeal is packed with fiber, calcium and potassium, while containing lesser calories than the typical breakfast.  Compared to a serving of cereal with the same amount of calories, oatmeal also keeps you full longer, plus you can control the amount of sugar you put in your oatmeal or cut it out entirely.

  1. Oat bran is even more nutritious than oatmeal

Oat bran and oatmeal both come from the same food source, whole grain oats.  They’re just processed differently.  Oat bran is packed with more soluble fiber than oatmeal, so you feel more satisfied for a longer period of time.  If you compare the protein and calorie content of oat bran and oatmeal, oat bran also contains more protein but lesser calories.

Looking for some cool, filling and low-calorie breakfast ideas?

Check out this really cool infographic!

Read Our Recent Article > How to Lose 40 Pounds Quickly!

Breakfast Ideas with 350 calories or less to help you lose all the weight you want just by eating breakfast


How to lose weight just by eating breakfast, according to science.

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!