"If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes" Review
Introduction
My head often spins when I hear what my personal training clients choose for breakfast. There’s no doubt about it: Your weight loss is affected by every little choice you make after rolling out of bed. I’ve highlighted the biggest mistakes you’re making from the MSN article "If You're Trying to Lose Weight, Don't Make These 10 Breakfast Mistakes.”
The List of Mistakes
1. NOT ENOUGH PROTEIN
While toast or a bowl of granola is quick and easy, it does not offer nearly as much protein as you need to have energy all morning. You'll just feel blah and end up reaching for a sugary pick-me-up. There is no need to go overboard and slurp down a 30-gram protein shake—13 to 20 grams is perfect.
Personal Trainer Wisdom: Translation: You probably need more protein because of a protein deficiency due to your cereal-donut-cinnamon roll ways. It isn’t permission to overload your diet on protein, though. Despite what you hear, 13-20 grams of protein is more than enough for the average human (that’s you…and me!). Skip the refined carbs (aka Cookie Crunch) and make an organic veggie skillet with onions, green peppers, jalapenos, cubed butternut squash, almonds, hemp seeds, and salsa. Add it to an organic corn tortilla for another twist.
2. NOT MEASURING INGREDIENTS
Whether you're pouring a bowl of cereal with fruit, nuts, and coconut, crafting a jar of overnight oats, or whipping up a smoothie, just because you're using all healthy ingredients doesn't mean it'll help you lose weight. It all boils down to portion sizes and measuring ingredients (instead of eyeballing) to ensure you stay within your limit.
Personal Trainer Wisdom: If you’ve never measured what you’re eating, you’re most likely pretty far off from what you think. We can rely on our beautiful minds for everything, but let’s be honest: It has skewed past things and might be skewing your breakfast perspective now (maybe your relationship, too :) ). Determine your proper intake by measuring each of your favorite meals. If you plan to eat those dishes “on repeat” anyway, you might as well be confident you’re getting what you expect.
3. TOO MANY REFINED CARBS
Sometimes, a baked good for breakfast is necessary, but if you load up on refined carbs and sugar (even if those blueberry muffins are made with flax meal!), you'll need a baked good for breakfast. Still, if you load up on refined carbs and sugar (even if those blueberry muffins are made with flax meal!), you'll feel super hungry within a few hours after that last bite. If you crave these foods, go for small portions and pair them to end up feeling super hungry within a few hours after that last bite. If you crave these foods, go for small portions and pair it with a protein smoothie, or bake your own with protein powder, whole grains like rolled oats, and less sugar.
Personal Trainer Wisdom: Normally, I would overlook this type of paragraph and pretend it never existed. I know that you’ll see it anyway, though. What starts with the right message—Too Many Refined Carbs (i.e., most cereals, donuts, sugary sweet goodness, etc.)—ends with unconscious permissions and another push for a protein focus. First, a baked good is never necessary (don’t kid yourself). You can easily keep a jar of organic applesauce or fresh fruits around the house. Nothing in the house? I’m sure you can steer your vehicle towards a quick shop to find them, too. If you choose a baked good, call it what it is- An indulgence. Accept the consequences, dance around in glory, and return to your nutritionally balanced habits with meal number two (which will be sooner than later-You haven't fulfilled your nutritional need, and your body will need proper fuel). Second, quit with the protein focus already…you think bigger than that. You need fiber, vitamins, protein, (good) fat, and the million other micronutrients you can find in your whole foods. If you must indulge in just the tiny bite of donuts, be sure the rest of your plate is the proper mix of what’s best. A highly processed, nutritionally stripped powder won’t cut it either, Arnold Schwarzenegger.
4. TOO MANY CALORIES
With all the amazingly delicious options out there for breakfast, it's easy to go a little overboard. Aim for a range between 300 and 400 calories. If you're not into counting calories, Leslie Langevin, MS, RD, CD, of Whole Health Nutrition, suggests eating slowly and stopping when you are 80 percent full.
Personal Trainer Wisdom: We think we need more calories than we do. On average, you only need 300-500 calories per meal (a far reach from the typical Midwestern diet). Anything above is mainly stored as fat (or converted into something else nasty…and nobody likes nasty). Since I don’t expect my personal training clients to count the calories of every meal, I think eating slowly and mindfully stopping when appropriate is an excellent recommendation from Langevin.
5. DRINKING YOUR CALORIES
A frozen banana here, a scoop of peanut butter there, a big splash of vanilla soy milk - while smoothies are full of healthy ingredients if you mindlessly throw things in the blender, you could end up sipping down 800 calories or more! The same goes for specialty coffee drinks. Could you look at the menu before ordering a 500-calorie Frappuccino?
Personal Trainer Wisdom: Smoothies aren’t always as healthy as you think. Sugar-packed smoothies are often more dangerous than a Snickers bar. Even if you mindfully choose a slate of healthy ingredients, the caloric amount can exceed what you need. Stick to the 300-500 calorie rule for your liquid meals and be mindful of the sugar content.
Photo Credit:
Sheknows.com–Is this smoothie helping your weight loss or health goals?
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
