Weight Watchers is for people who want to lose weight. |
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LOSE WEIGHT •
CREATE YOUR LIFE
This week:
BREAKFAST: YOUR SECRET WEAPON TO WEIGHT LOSS SUCCESS!
Our series, HEALTHY AT ANY WEIGHT IS A LIE provided you with 7 weeks of information on the dangers and vital seriousness of obesity. We learned a lot too! The more research, the more info. The more news, the more we realized we really could beat this. Weight Watchers of Philadelphia is confident you got the message. We hope something you read got you motivated and ready to join us in our Journey to live the good life.
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WE'RE IN THIS TOGETHER •
We'll send you information that will be expanded upon in the Workshops throughout the week.
This week, we'll concentrate on the ways to fight this obesity epidemic by targeting our breakfast habits.
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HEALTHY AT ANY WEIGHT IS A LIE
Series 2. Week 2:
BREAKFAST: YOUR SECRET WEAPON
TO WEIGHT LOSS SUCCESS
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How Important Is Breakfast?
A good breakfast sets you up for a healthier day You’ll be less hungry throughout the morning and have better concentration and alertness levels. Breakfast can help you eat less at main meal times and even reduce your risk of suffering a non-fatal heart attack.
As our eating habits change and evolve, the importance of breaking the overnight fast has become a topic debated by everyone, from scientists to dietitians and doctors, and has left many wondering if there’s any truth to the old adage: “Eat breakfast like a king, lunch like a prince and dinner like a pauper.” In addition, the rise in popularity of intermittent fasting diets, which at times involve skipping breakfast, has called into question the importance of what has traditionally been the first meal of the day. So, how important is breakfast?
P.S. The breakfast pictured is 0 PersonalPoints!
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How Eating Breakfast Affects Metabolism
Most people are religious about having their morning coffee, but it’s not always the case when it comes to breakfast. Various studies have noted the benefits of eating a healthy breakfast, which include revving up your metabolism – a process that can help with using more kilojoules – improving your cognitive performance, and giving you more energy to get you through your busy day. “Having a good breakfast sets you up for a healthier day,” says accredited practicing dietitian Skye Swaney. “You’ll be less hungry throughout the morning, be able to avoid snacks at morning tea, have better concentration and eat less at lunch and dinner.”
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What Happens When We Skip Breakfast?
Making time for the first meal of the day has its benefits, but what actually happens when you skip breakfast?
“Throughout the morning, blood sugar levels will gradually decrease, meaning energy and concentration levels will decline and the desire for high-carb, high-sugar foods will likely increase,” says Swaney. “As well as seeing similar trends with my clients, studies report that breakfast skippers have higher intakes of unhealthy snack foods than breakfast consumers and appear to make poorer food choices,” says accredited practicing dietitian Aimee Boidin.
Missing breakfast could also encourage inflammation in the body. A small study from Germany’s University of Hohenheim looked at what happens to the body when people skip breakfast regularly. It tested 17 healthy adults on three separate days – once when they skipped breakfast, once when they had regular meals, and once when they skipped dinner. Of the meals they ate each day, the kilojoule content and breakdown of carbs, fat, and protein were all the same. What the study found was that there was no difference in 24-hour glucose levels, insulin secretion, or total physical activity between the three days, but glucose concentrations and markers of inflammation and insulin resistance were higher after lunch on the days' participants skipped breakfast.
Over time, insulin resistance may lead to type 2 diabetes so, while the sample size is quite small, the research does pose some interesting thought-starters about the effects of skipping breakfast on the body, and nutrition experts agree that it does warrant further study.
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What About Eating Breakfast And Weight Loss?
The thing most people want to know is, what’s the connection between eating breakfast and losing weight? Eating one less meal a day may seem like a step towards weight loss because you’re consuming fewer calories. However, there’s research available now that suggests eating or cutting out breakfast makes little difference in losing weight.
A study published in the American Journal of Clinical Nutrition review of 153 studies on eating habits and excess weight found one of the common weight-loss factors associated with eating breakfast is the fact it can help with how much is being consumed throughout the rest of the day. “For many people, skipping breakfast leads to overeating later in the day due to the effects on blood sugar levels. It may also lead to reduced activity as a result of poor energy levels, reducing the amount of energy the body utilizes,” says Swaney. “Starting the day with a healthy breakfast is a safer bet for long-term success if weight loss is the goal. “Research continually shows the frequency of breakfast skipping is associated with weight gain. Skipping breakfast is linked to less consumption of good-quality foods and more of poor-quality, higher-energy choices,” says Boidin.
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What Foods Should I Eat For Breakfast?
For most, breakfast is imperative to feel alert and ready to tackle the day but it’s also important to consider what you eat as a whole. “I think our grandmas and parents were on the right track when they were saying, ‘Breakfast is the most important meal of the day.’ However, with that said, nutritional intake and best health is influenced by food and beverage intake throughout the entire day and is relevant to the individual,” says Boidin.
Anyone wondering if they should eat breakfast should think about how they feel if they don’t eat in the morning, says Boidin. Are you overeating during the day? Are you experiencing a loss of concentration and increased fatigue? Are you noticing increased irritability toward the end of the day? If you’re nodding your head as you read, it’s likely that’s your answer. But ‘to breakfast or not to breakfast isn’t the only question to consider here. What you put on your plate can also affect how you feel and what you eat for the day. “Making a healthy choice from the start can set you up for a better day overall,” says Swaney.
Swaney says protein, carbs, and healthy fats with some fiber are important to incorporate into your meal for satiety and to give you energy for the day ahead. Boidin recommends eggs on whole grain toast with vegetables such as mushrooms, spinach, or cherry tomatoes. Alternatively, try Bircher muesli made with rolled oats and Greek yogurt, along with some nuts and seeds, a meal with Swaney’s tick of approval. Of course, with PersonalPoints, you eat your favorites because you designed your own plan made up of the foods you love.
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Every Person On This Newsletter Team Is A Weight Watchers Member!
Dear Members of
WW Weight Watchers Philadelphia,
As Weight Watchers Members ourselves, we research the most compelling ideas and best tips, then discuss them among ourselves, pulling the ones we find that move us and inspire us the most. They have to motivate us before we pass them on to you ... keep going or get started taking care of our health and losing weight!
What we write comes from experts, but behind every word is our personal victories, letdowns, struggles, and highlights that are all a part of taking charge of our lives--no one's going to do it for us!
Feel free anytime to send a note-- even when you may not like what we're saying, at least we know you are reading!
Have A Wonderful Week!
Your Weight Watchers Philadelphia Team
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This Week's Video
Featuring Janet London on Breakfast
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Eat breakfast like a king, lunch like a prince & dinner like a pauper. |
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This Week's Letter From DebW
General Manager and Voice of Philadelphia
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October 12, 2022
Hello Philadelphia Members,
Members have forever asked me if eating breakfast is necessary for weight loss and maintenance.
My answer when I was working in the field as a Coach (then called Leader) was always, “Make that change now only if you want to do so. Don’t force yourself to make eating schedule changes until you’re ready or want to make the change.” I have always felt working on portions and food choices were more important than when we eat them.
Many Members find if they don’t let themselves get too hungry, they make better food choices. I’m a Member who is in that camp. While losing my largest number of pounds (94 pounds) I forced myself to eat breakfast. Something I wasn’t a big fan of, especially cereal. Cereal wasn’t something I really enjoyed eating at that time and skim milk, which I call blue milk, is dreadful in my opinion.
Learning to eat breakfast almost every day has been a process for me. Right now, I’m doing really well with breakfast eating, most mornings are eggs over easy. Sometimes with a slice of toast and low-sugar jam, and sometimes just the eggs. If I’m running late and need something faster, I do the Fairlife Protein drink. Greek yogurt with low-sugar jam is also a good option.
On weekends, I tend to eat a much bigger breakfast usually a little later in the morning, and then have our dinner between 3-4 pm with a snack in the evening.
Does anyone remember the mashed banana with an egg to make a low or zero POINT pancake? I’ve done that a few times when I want a little sweeter breakfast. Adding a tablespoon of flour and a pinch of baking powder makes a sturdier pancake (calculate your POINTS for the flour). Because there’s no added oil, spray the non-stick pan if you try these pancakes for ease of flipping and removing from the pan. Hint, hint, these pancakes taste like banana bread. YUM!
Everyone’s eating patterns are different. Some of us eat once a day, some of us eat three meals and one or two snacks and some of us eat four to six mini meals a day. There’s no right or wrong. What’s right for you right now is your plan for success; and if you want to change it up in the future, all options are open.
You know that cold cereal problem I mentioned above? I’m okay with cold cereal now but I usually eat it for a snack and I use 1 or 2 percent milk. A Weight Watchers Member for 33 years and I am still evolving.
Take care and have a great week,
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Deb Wright
General Manager
Voice of Philadelphia
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How to make breakfast work for you |
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If the only things on the breakfast menu at your house tend to be coffee with a side of chaos, we get it. Mornings might feel rushed at best, and at worst like your alarm is the starting gun for a 10K sprint. Or maybe you wake up famished, grab whatever, and use more Points than intended. That’s where a little planning and strategic prep come in.
Not hungry in the morning? No biggie. Research suggests skipping breakfast won’t necessarily help or hamper your weight-loss efforts, nor will eating it. But for those who want to level up or start a new routine, prep when it works for you and choose foods you’re excited to eat. This will make it feel easier to fit a nutritious meal into your schedule, and it can help set a healthy tone for the day, which could have a positive ripple effect on other parts of your journey.
Three fast facts
1. There is no conclusive evidence that either skipping breakfast or eating breakfast leads to losing or gaining weight.
2. Breakfast is shown to have an overall positive impact on nutrient intake and diet quality compared to those that skipped breakfast.
3. Nutrient-rich foods, like fruits, vegetables, whole grains, and dairy can help to “break the fast” and start your day.
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Four Pillars of a healthy weight loss program |
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Mindset: Ten great reasons to get outside this fall!
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Sleep: See how weather Influences your sleep!
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Tummy warming recipes for Fall |
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Breakfast ... most important meal of the day! |
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