Breakfast fuels us in the morning. Yet, 15 percent of Americans skip out on what is considered the most important meal of the day. Studies show that breakfast-eaters tend to have more nutrients in their diet compared to people who skip. People who eat breakfast regularly have an easier time losing weight—and keeping off the pounds—compared to people who don't. Eating breakfast may also help keep us more focused in the morning.
So with all these benefits, have we convinced you to start eating your morning meal? Here are some excuse-busting strategies to help you become a healthy breakfast eater.
Your Breakfast Excuse: "I have no time"
So many breakfasts can be prepped ahead of time so you're ready to grab-and-go in the morning. You can make a smoothie the night before, put it in your fridge with a lid and grab it on your way out the door. Yogurt parfaits and overnight oats are great healthy breakfast ideas that don't take any time in the morning.
Your Breakfast Excuse: "I need to skip meals to save calories"
If you're trying to lose weight, skipping meals can backfire in a big way. When you become too hungry, you're more likely to overeat—and pick less nutritious foods. Plus, eating breakfast is associated with weight loss and maintaining weight. Recent research from Cornell University found that 96 percent of people who maintained a normal BMI, without actively trying or dieting, ate breakfast rather than skipping or calling coffee a meal. Not surprisingly, the most common breakfast item on the menu was fruits and vegetables.
Your Breakfast Excuse: "I'm not hungry"
Your body may be used to skipping breakfast, you may have eaten too much the night before or you might just not be hungry in the morning. Breakfast doesn't need to happen right when you wake up. Give yourself an hour or two (or three) before diving into breakfast. Or try breaking your breakfast into two smaller breakfast "snacks." What counts as a snack? Think of an apple, one cup of berries, one piece of toast with a little nut butter, a plain yogurt or a latte. There are also great options to stash at your desk like some almonds, dried fruit or a whole-grain granola bar.