Kick-start your day the healthy way with a breakfast that will actually help you lose weight. Studies show more than a third of Australian adults don't eat breakfast, despite the fact it's proven to aid weight loss and improve concentration. Georgie Rist, accredited practising dietitian and spokesperson from the Dietitians Association of Australia, shares her tips for using the first meal of the day to shrink your hips. Breakfast eaters tend to be healthier, find it easier to maintain their weight and are more likely to have better mental performance. We can get caught up on superfood fads or the latest diets, but the key is consistency for long-term weight loss or maintenance. A good way to incorporate vegies is in a juice or smoothie — you can add spinach, kale or celery into the mix.
Low GI carbohydrates will help fill you up and also give you fibre — and the less processed, the better. It's personal preference whether you have a snack before morning exercise or you wait until you're finished. We are often told that breakfast is the most important meal of the day, but did you know that the first meal of the day also plays a major role in weight loss? Some of us tend to skip breakfast because of the morning rush, or because we think we’re cutting calories by missing a meal. Studies backed by the Journal of the American Dietetic Association show that people who regularly eat breakfast are more successful with their weight loss pursuits. Breakfast is important in weight loss because it jump-starts your metabolism, which is the process where your body converts the food and drink you take into energy. Oatmeal is made up of slow-release carbohydrates, which don’t cause a huge spike in your blood sugar the same way refined carbohydrates in white bread may do.
Yogurt is listed in a study from the New England Journal of Medicine as one of the top five foods that promote weight loss.
Nuts are rich in healthy fat and fiber, so eating them makes you feel full, ultimately making you eat less throughout the day.


Eating breakfast can help jump-start your metabolism, but what you choose to eat can help you drop pounds even faster.
They're also going to have more self-control, so if a plate of large banana muffins comes out at morning tea, they are more likely to be able to make a sensible choice.
When you haven't eaten for a long time, your metabolism slows down, but when you have breakfast, it gets the energy-burning centre firing so you become more alert and can also make healthier choices. We need to be eating a healthy, balanced breakfast every day that includes carbohydrates and protein — I'd also encourage you to include more vegetables. Grating or thinly slicing vegetables to put into an omelette is another good option, or you can have grated zucchini on wholegrain toast. It doesn’t have to be beef or eggs — milk, fetta, low-fat yoghurt and nuts are all great sources of protein for breakfast. If you want something to give you extra energy, a carbohydrate snack, such as fruit or a piece of wholegrain toast will help. However, by skipping breakfast, you are missing out on the benefits it has on your health and weight loss goals. These regular breakfast eaters are also reported to have kept a healthy weight, some for as long as six years. By eating breakfast, you’re allowing your body to produce the necessary enzymes that are needed to metabolize fat in order to lose weight. Because of this, your insulin levels and blood sugar levels are managed, helping you to burn fat. Other related studies also show that yogurt was also effective in helping maintain lean muscle mass. Nuts are also packed with good nutrients such as folic acid, vitamin E, magnesium, protein, fiber and anti-oxidant phytochemicals. Protein keeps you fuller for longer so you don’t eat as much later in the day, thus limiting your calorie intake.
High-fiber foods help satiate hunger longer, which makes you less likely to reach for bad-for-you snacks later.


Adults need five serves of vegetables a day, so if we don't start the day with some, we only really have two meal options to get them all in. You can also eat leftover dinner, such as a salad with quinoa, pumpkin seeds, sunflower seeds and lean protein from chicken or beef.
Stick to half a cup of cereal, topped with banana or berries and some low-fat milk or yoghurt. Use the two quarters and one half rule, where you aim to have a quarter of your meal being protein, a quarter being carbohydrates and half being vegetables. With an hour of finishing your work-out, eat breakfast that contains carbs and protein to help replenish your energy and help your muscles recover.
On the other hand, those who only ate breakfast occasionally were said to be at greater risk of being overweight. Pair peanut butter with a slow-release carbohydrate like whole-wheat toast to help you rock the fat away! It is recommended though, that you avoid frying eggs and pair them with whole-wheat bread to make the most of its weight loss benefits. Sometimes we categorise meals to certain times of the day, such as having cereal for breakfast, but it's really about getting a variety of foods.
If you're feeling like a treat, buckwheat pancakes with berries and yoghurt are delicious, or make a smoothie adding linseed, chia seeds and oats to make it more satisfying. You may also want to stick to eating egg whites and avoid the yolk as the latter contains most of the cholesterol found in an egg.



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