Burn belly fat all day long is an ideal way to control your weight and reduce obesity. Eating breakfast can improve your health and help you reduce weight. Breakfast is the first and the most significant meal of the day. So, the next time you rush out the door in the morning without eating something, think through this: skipping your breakfast may set you up for overeating later and can support weight gain.
Eating breakfast has many long-term benefits for the health. It can reduce high blood pressure, obesity, diabetes, and heart disease. Breakfast foods vary commonly from place to place but usually include a carbohydrate-rich food such as cereals and grains, vegetables, fruit, protein-rich foods, such as fish, meat, or eggs, and a beverage such as fruit juice, milk, tea, or coffee.
Related: 19 Energy-Boosting Breakfast Toasts
5 Ways to Burn Belly Fat All Day Long
The best way to start your day is eating a balanced and nutritious breakfast. Consuming the right breakfast is really important for your health. Here are some tips to increase the health of your breakfast, prevent illnesses, and burn belly fat all day long!
- Include Protein-rich Food
Protein is the most satisfying nutrient. Recent research found positive effects of proteins on ghrelin secretion in people. And what is actually ghrelin you may ask? Ghrelin is secreted when the belly is empty. When the gut is stretched, and secretion ends, it acts on brain cells both to increase gastrointestinal motility and gastric acid secretion and to increase hunger in order to prepare the body for food consumption.
A study found that a high-protein breakfast was more nourishing because it hushed the ghrelin productions. Some easy foods you can add are yogurt, organic peanut butter, hard boiled eggs, nuts, or a scoop of protein powder.
Turkey is also a very rich source of protein. So, the Thanksgiving leftovers can transform to tasty eats and good breakfast the day after the holiday.
- Add Healthy Fat
Adding healthy fats to your breakfast can help you fill fuller for longer, and it gives you a much-required energy boost in the morning, too. Just keep in mind that you only need to add healthy fats like avocados, coconut oil, not greasy high-calorie food. You can also try almond butter, seeds and nuts, and flaxseed oil.
But, how much should you add? Start by adding around 1-2 tbsp. of fat to your breakfast. Keep it simple! Remember less is more – you do not want to go overboard here.
- Replace Rolled Oats with Steel Cut Oats
Steel cut oats vary from rolled oats in one significant way. They aren’t rolled flat into flakes. As an alternative, the whole toasted oat grain, which is used to produce rolled oats is broken into thirds to produce steel cut oats. These oats are almost same to rolled oats in nutrition.
Since steel cut oats can maintain the ability to keep you feeling fuller this is the perfect breakfast. The low glycemic make-up of steel cut oats can stop rapid decreases and increases in blood glucose level and prolong satisfaction after eating. Oats can be an effective weight-loss resolution because they make you feel fuller longer.
- Go Savory
Instead of sweet – go savory! Sweet breakfast’s like loaf bread, cereals, or muffins are especially high in sugar and tend to increase the blood sugar levels. A better option is to heat up a bowl of last night’s meatball marinara then to eat sweet food. These balanced meals will leave you feeling fuller longer and won’t spike blood sugar as much, too.
Not to mention the detail that it’s much less work in the morning to heat up the dinner from yesterday than to make a new breakfast meal.
On the other hand, there are some professional opinions that a piece of dark chocolate can boost your energy and support the work of your brain early in the morning – so, as a nutritionist, I would gladly recommend you to eat a piece of dark chocolate (70% and more) after the breakfast.
- Add Vegetables
Always try to eat some veggies to your breakfast. They’re not generally associated with the breakfast but they actually improve fiber content and get things moving in the bowels. Eating some veggies first thing in the morning will help you reach the recommended 2 ½ cups a day that some individuals find hard to reach in a busy workday.
Although there are numerous ways you can add vegetables, the easiest way is to incorporate them into your meals. This is particularly easy if you’re consuming eggs. You can make something that checks all your meal boxes, simply stir some onion, peppers, or spinach into your eggs.
See also: 9 Surprising Facts About Eggs Nutrition
Eating more protein is a good long-term strategy to help you burn belly fat all day long. Studies have found that dietary fiber can lead to reduced amounts of belly fat that should cause a major improvement in metabolic health. Excess sugar intake can be the principal driver of belly fat accumulation, especially soft drinks.
Change up your breakfast routine with the above-mentioned suggestions and you will find yourself feeling fuller longer, reaching your recommended servings, gaining various health benefits, and possibly losing some weight.
Exercise, of course, play very important role in the losing weight process.
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