11 Breakfast Habits That May Lead to Weight Gain

Of all the meals for the day, breakfast may be the easiest to make weight loss within reach. Most of us don’t drift off to eating large amounts of food at our first meal, compared to lunch or dinner, and lots of healthy, low-calorie foods like fresh fruit and whole grains make regular appearances on most breakfast tables, according to Eat This Not That.

But that doesn’t mean that the first meal of the day doesn’t have drawbacks that can lead to weight gain. If a person is struggling to reach or maintain a healthy weight, it may be time to consider what they eat after getting out of bed, as a number of breakfast habits can destroy their good intentions.

1- Skipping breakfast

The first step towards losing weight through breakfast can be eating more fiber and balancing protein and carbohydrates. Nutrition expert Steve Magill says, “One of the breakfast habits that can lead to rapid weight gain is skipping breakfast or not eating a balanced breakfast that is rich in fiber and moderate in protein and carbohydrates, because fiber and protein give a feeling of satiety, and therefore it is unlikely that you will have to eat it.” person to eat snacks an hour after breakfast.

2- A high-calorie drink

For weight loss, you should consider that your morning drink should be simple, that is, low in calories. “Consuming complex coffee drinks or coffee creamers and other additives to coffee without tracking it can contribute to weight gain because calories are not counted and can lead to a calorie surplus,” says Nicole Swingle, a registered dietitian.

3- At the convenience store or gas station

Melissa Altman-Trop, a nutritionist, says that the habit of eating breakfast in some stores or gas stations leads to weight gain because it is difficult to find stores or gas stations that offer a healthy breakfast, noting that these places usually offer foods or drinks such as muffins and Grande. Latte and other nutrients, which contain calories and added sugar that exceed what the body needs to eat daily.

4- Not reading labels

Some products that are promoted as healthy can contain calories and added sugar in large quantities, which does not qualify them as healthy. When choosing breakfast foods, the ingredients and quantities of the different elements in each product that will be eaten must be read.

5- Eating directly from the containers

It is normal for some to be in a hurry in the morning, and some may have to eat breakfast directly from the packages to save time. But experts warn that in the absence of a bowl it is difficult to judge the size of the portion that is eaten, and that it is possible to gobble up many more calories than the person really intended to eat.

6- Focus on carbohydrates

Amanda Liptak, a registered dietitian, explains that the focus for breakfast on eating foods such as pancakes, bread and oatmeal, which are rich in carbohydrates, leads to a quick feeling of hunger because the meals lack “the fiber and protein needed to help regulate blood sugar”, which keeps the feeling full for a longer period. She adds that stabilizing blood sugar and promoting satiety can be achieved by adding a protein source such as chicken sausage or pistachios to a carbohydrate-rich breakfast.

7- Have breakfast in the car

Eating breakfast while driving the car on the way to work leads to consuming more quantities than the body needs. Experts explain that many of the distractions while driving are enough to take a person’s focus away from their food. Research shows mindful eating can be an effective way to lose weight.

8- Drink fruit juice

Since some fruit juices are nutrient-dense, drinking calories does not fill you up. And most fruit juices contain a high percentage of sugars, which leads to a rise in blood sugar. Juice portions should be kept moderate at breakfast time to reap the benefits of vitamins and minerals while keeping calories to a minimum.

9- Breakfast early

Eating breakfast early right after waking up can actually lead to weight gain, because a person is more likely to feel hungry by mid-morning and may end up adding an unintended fourth meal to their daily meals. Experts advise taking into account the timing of breakfast and delaying it a little to prevent excess calories from being consumed before lunch.

10- Media and Communication

It is a very common habit of any meal and it is for some people to check their social media feed, read emails or watch TV while eating. Moushumi Mukherjee, a registered dietitian, says, “Watching TV or using a smartphone while eating breakfast can lead one to overeat without paying much attention to portions, which can cause weight gain in the long run.”

11- Not drinking water

Drinking enough water can suppress appetite and boost metabolism – so if someone misses their morning cup, it could make a difference in their weight-loss efforts. At breakfast time, water should be readily available to promote weight loss and improve overall health.