Breakfast - Fuel

7 Breakfast Mistakes That Lead To Weight Gain

Oct 21, 2016 //

We all know that breakfast is the most important meal of the day, but there’s a right way and a wrong way to do it. Our team of experts has come up with six common breakfast mistakes to avoid if you’re trying to lose or maintain your weight.

1. Indulging In Baked Goods

If you work in an office, chances are someone will inevitably bring in a big box of donuts or other baked treats. Usually these “treats” are full of fat and covered in sugar. This is not the fuel your body needs, especially if you are trying to lose weight. Even a harmless-looking muffin can be full of unwanted fat and calories. Take a deep breath and remind yourself of your health and fitness goals before tucking into a Krispy Kreme.

2. Having OJ

Chugging a big glass of orange juice sounds like a healthy choice, but beware. Store-bought juices contain an unbelievable amount of sugar and nearly 30 grams of carbs. A better, healthier option would be to eat an orange and drink water. There are tons of vital nutrients in one whole orange as opposed to just the juice, which can be the equivalent of eating four oranges or more, and all without the fibre. Drinking calories is usually a no-no, as they don’t fill you up as simply eating real foods. If you must indulge, enjoy a relatively small glass of home squeezed juice and keep it as a weekend treat.

3. Eating Carb-Heavy Foods

Foods such as waffles and pancakes most often contain sugar – add the sugary syrup you put on top, and you have a seriously unhealthy meal on your hands. Whole grain toast or cereal is a smarter option, especially if you combine it with protein from lean meat, low-fat yogurt or egg whites, as this will leave you feeling full for a longer period of time.

4. Adding Too Much To Your Coffee

When consumed in moderation, coffee can make you more alert, give your workouts a boost and improve productivity. It’s the things you add to your daily coffee that make it a diet pitfall such as sugar, whipped cream, flavoured syrup and half-and-half. Diffuse this calorie bomb by gradually subtracting the fat and sugar to enjoy your coffee as close to black as possible.

5. Not Paying Attention To Portion Sizes

So you’ve replaced your unhealthy breakfasts with healthier options, but you’re still not seeing the pounds come off. Check your portion sizes! You may be eating the right things, but consuming too much at each meal. Things like low or no-fat protein, whole fruits and veggies, whole-grain bread and cereals will still add up if you’re eating a massive meal. Scale back and make sure that you’re not overdoing it on the calories.

6. Diving Right Into The Buffet

This ties into number five, which is again, portion size. The trouble with buffets is that they’re an endless stream of food, which makes it easy for extra calories to sneak in. Limit yourself to one trip and mind the portion sizes of lean meat, egg whites, fresh fruit and veggies added to your plate. You can still enjoy that brunch buffet with a little common sense, armed with your mindful eating habits.

7. Assuming Your Smoothie Is Healthy

The secret to keeping smoothies on the “yes” list is to use fresh, whole ingredients and to keep the heavier ingredients like dairy, peanut butter and Greek yoghurt to a minimum. Blending up fresh (or even frozen) berries, vegetables and almond milk in the blender renders you a fresh and nutritious meal replacement.

Stacy Zimmerman

Stacy Zimmerman is a freelance writer and full-time student at the University of North Texas Honors College pursuing her Bachelor of Science degree in Psychology. Stacy is the proud parent of two exceptional daughters. In her free time, Stacy practices yoga and meditation, creates mixed-media art and is working to produce her first novel.

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