The 5 Best Breakfast Habits to Drop 5 Pounds

The 5 Best Breakfast Habits to Drop 5 Pounds

I just can’t seem to lose weight,” my friend Cassie told me one morning over breakfast. She was drinking a cup of coffee and eating a bowl of granola, rushing to get to work after pressing the snooze button three times.

“Here’s your problem,” I said, “and your solution: Swap that coffee for tea, replace the granola with eggs and wake up 10 minutes earlier. Boom: You just lost 10 pounds this week alone.”

That’s all I have to do?” she asked.

That’s all. How do I know it works? Because research from the new book

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1 Prepare Breakfast the Night Before
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“Something like overnight oats are a great choice and prepping the night before decreases the chance that you will skip breakfast or opt for the unhealthy and easy options,” says Jim White RD, ACSM Health Owner, Jim White Fitness & Nutrition Studios. Whether or not you heat it up on the morning is up to you…but hot or cold, you can enjoy it with fruit, nuts or fat-busting cinnamon! Oats are high in fiber, which will help you feel satiated—and less likely to snack on those donuts that a coworker brought to work. Ready to prep? Try one of these 25 Overnight Oats That Boost Your Metabolism in the Morning!

2 Melt Fat With Delicious Tea
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Tea and weight loss are a natural pair, according to research in Kelly Choi’s new best-seller, The 7-Day Flat-Belly Tea Cleanse. What makes green tea especially so waist friendly are compounds called catechins, belly-fat crusaders that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity. In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost two more pounds than the non tea-drinking exercisers. Meanwhile, a research team in Washington found that the same amount of coffee (5+ cups/day) doubled visceral belly fat. For the entire plan, don’t miss The 7-Day Flat-Belly Tea Cleanse! Test panelists lost up to 10 pounds in one week!

3 Catch the Worm
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The early bird may catch the worms, but he also doesn’t overeat them. A recent study from Northwestern Medicine found that late sleepers—those who woke at about 10:45 a.m.—consumed 248 more calories a day, ate half as many fruits and vegetables and twice the fast food of those who set the alarm clock earlier. A second study by researchers from the Roehampton University found that ‘morning people’—those who lept out of bed at 6:58 am—were generally healthier, thinner and happier than the night owls who start their day at 8:54 am. Coax yourself into waking up early by gradually setting your alarm 15 minutes earlier every week.

4 Give Your Alarm a Label
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A recent study published online in Health Promotion Practice found that people who received regular text reminders of their daily “calorie budget” made the healthier eating choices. Smartphone users can customize morning alarms with labels, but a good old-fashioned sticky note could do the trick! Post motivating reminders of your health and fitness goals in places where you’ll see them in the morning, like your bathroom mirror.

5 Let the Sunshine In
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After you roll out of bed, immediately open all the blinds. According to a study published in the journal PLOS ONE, people who had most of their daily exposure to bright light in the morning had significantly lower body mass index (BMI) than those who had most of their light exposure late in the day…regardless of how much they ate. Researchers say 20 to 30 minutes of morning light is enough to affect BMI, and even dim light with just half the intensity of sunlight on a cloudy day will do. According to study authors, morning rays help to synchronize the body’s internal clock that regulates circadian rhythms and metabolism. Just put your clothes on first.

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Click Here for The 7-Day Flat-Belly Tea Cleanse! Test Panelists Lost Up to 10 Pounds in One Week!

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