Eat Breakfast if You Want to Lose Weight!


You’ve heard it before and you’ll hear it again – breakfast is the most important meal of the day. There’s just no way around it.

Do you frequently think “I don’t have time for breakfast” and “I’m not hungry in the morning”, neither reason negates the importance of eating breakfast every morning. Maybe it’ll be easier to make breakfast a priority if you understand why it’s so important.

First, breakfast occurs after about an 8 hour fast (think how many hours are between your last meal of the day and breakfast). When you wake up in the morning, your blood sugar and glycogen stores (carbohydrates stored in your muscles and liver) are depleted and the body is searching for fuel. If you don’t feed your body it goes into conservation mode, drops your metabolism (the rate at which you burn calories throughout the day), preserves your fat stores (the body is thinking “starvation”), and will turn to muscle for the energy it seeks.

Second, when you skip breakfast you’ll frequently grab snacks mid-morning to tide you over until lunch. A mid-morning snack is good, but when you skip breakfast the snacks that tempt you tend to be high in fat, sugar, and calories. A breakfast that includes a balance of protein, carbohydrates, and fiber reduces these mid-morning cravings.

What’s Going on Physically

Your body is primed and ready to go in the morning. Your metabolism is boosted and your hormones cortisol, adrenaline, and serotonin are highest first thing in the morning.


This hormone promotes the breakdown of lipids (fancy name for fats) which is a good thing; however, it also promotes the breakdown of muscle. It blocks muscle from taking in more amino acids (muscle building blocks) and inhibits new muscle formation.


Your “fight or flight” hormone increases your blood sugar to give your body immediate energy by breaking down glycogen in the liver and mobilizing amino acids stored in muscles. However, I’ve already stated that by the time morning rolls around, your glycogen levels are depleted. This means there’s not a reserve glycogen supply and muscle receives adrenalines full attention for the fuel it’s after.


Just to throw an extra hurdle into your morning routine, serotonin is at peak levels first thing in the morning. Serotonin reduces your appetite. There’s a reason you don’t feel hungry!

Quick and Easy Breakfast Ideas

What can you do if breakfast doesn’t appeal to you? If you’ve been skipping breakfast for years, changing your habits will be hard, but not impossible. Take it slow and add something small, working your way up to a good breakfast with a balance of carbohydrates and protein.

Here are some examples of quick and easy breakfast meals that include a balance of protein and carbohydrates.

Whole wheat toast with peanut butter
Banana with handful of mixed nuts
Apple with hard-boiled egg
Low fat yogurt with granola

By eating a well-balanced breakfast you provide your body the fuel it needs, protect your muscles, boost your metabolism, and reduce cravings throughout the day.

Starting your day with a well-balanced breakfast is just one of many steps towards successful weight loss. To drastically increase your success with losing weight and keeping it off you must surround yourself with a steady support system. NewU – Your Weight, Your Health, Your Choice is a safe place for you to receive support and expert guidance on your journey to weight loss. Learn more and join at


2 Responses to Eat Breakfast if You Want to Lose Weight!

  1. Carolyn Shaw says:

    Excellent post!

    The word “breakfast” itself means to break the fast from the previous meal, typically the one from the night before as you rightly point out.

    Personally, I could not do without that meal. It would make me feel so lethargic as to render me incapable of doing even the most basic of tasks. I like to start with cranberry juice and a pro-biotic followed by a generous helping of porridge with semi-skimmed milk and green tea with honey to finish. Sets me up nicely for the day.

  2. crave2live says:

    This is some great insight into WHY you need to eat breakfast. Like you said everyone has heard of “eating breakfast”. I like the information you’ve posted here.

    Blue Skies,
    Crave2Live Nutrition

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