Breakfast ideas to stay healthy

Breakfast is important to becoming slim and staying attractive. The choice and habit of breakfast we make determines how much weight we’re going to loose. These are the healthy breakfast ideas/habits that’ll make you stay young, slim and healthy.
Prepare It The Night Before
“Something like overnight oats are a great choice and prepping the night before decreases the chance that you will skip breakfast or opt for the unhealthy and easy options,” says Jim White RD, ACSM Health Owner, Jim White Fitness & Nutrition Studios.
Drink Water
Simply drinking more water may increase the rate at which healthy people burn calories, according to a study in The Journal of Clinical Endocrinology and Metabolism. After drinking approximately 17 ounces of water (about 2 tall glasses), participants’ metabolic rates increased by 30 percent. The researchers estimate that increasing water intake by 1.5 liters a day (about 6 cups) would burn an extra 17,400 calories over the course of the year. That’s a weight loss of approximately 5 pounds! “Staying hydrated is essential to your health and weight loss goals, but sometimes it can get lost in the shuffle of a busy day,” says Amy Shapiro MS, RD, CDN of RealNutritionNYC. She suggests that you make it a habit to drink at least one glass before you leave for work.
Drink Green Tea
What makes green tea especially so waist friendly are compounds called catechins, belly-fat crusaders that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity. In a recent study, participants who combined a daily habit of 4-5 cups of green tea with a 25-minute sweat session (or 180 minutes a week), lost two more pounds than the non tea-drinking exercisers. Meanwhile, a research team in Washington found that the same amount of coffee (5+ cups/day) doubled visceral belly fat.
Label Your Alarm
A recent study published online in Health Promotion Practice found that people who received regular text reminders of their daily “calorie budget” made the healthier eating choices. Smartphone users can customize morning alarms with labels, but a good old-fashioned sticky note could do the trick! Post motivating reminders of your health and fitness goals in places where you’ll see them in the morning, like your bathroom mirror.
Open To Morning Light
According to a study published in the journal PLOS ONE, people who had most of their daily exposure to bright light in the morning had significantly lower body mass index (BMI) than those who had most of their light exposure late in the day…regardless of how much they ate. Researchers say 20 to 30 minutes of morning light is enough to affect BMI, and even dim light with just half the intensity of sunlight on a cloudy day will do. According to study authors, morning rays help to synchronize the body’s internal clock that regulates circadian rhythms and metabolism. Just put your clothes on first.
Eat Apple
Eating an apple as part of your breakfast can help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease and diabetes. They’ll keep the doctor away and your muffin tops at bay because apples are a low-calorie, nutrient dense source of fiber, which studies have proven to be integral to reducing visceral fat. A recent study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years!
Eat Egg
Although it’s true that egg whites are low in calories, fat-free and contain most of the protein found in an egg, eating the entire egg is beneficial to your metabolism. The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and — most significantly — choline, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver.
Monitor Your Weight
Weighing yourself regularly can actually help you stay slim, say scientists at the University of Minnesota. They discovered that people who got on the scale every day lost twice as much weight as those who weighed themselves less often. The assumption: Monitoring your weight keeps your mind on your health and prevents weight denial.
Drink Milk
Studies conducted at The Nutrition Institute at the University of Tennessee suggest that consuming calcium — which milk has plenty of — may help your body metabolize fat more efficiently. Other studies have shown that increased calcium intake from dairy products (though not from supplemental calcium carbonate) caused study participants to poop out more fat as opposed to it sticking around on the body.
Avoid Too Much Sugar
Consuming too much of the white stuff can lead to obesity, which often causes other health problems like diabetes and heart disease. And many cereals pack more sugar into one bowl than you’ll find in a Boston Kreme Donut! To make matters worse, many popular varieties like Frosted Flakes and Fruity Pebbles are also laced with Butylated Hydroxytoluene (BHT) or BHA (Butylated Hydroxyanisole), ingredients that are banned in the UK, Australia, New Zealand, Japan and much of Europe because they are thought to be carcinogenic.
Eat Foods Rich In Protein, Carbs & Fibre
“The protein and fiber are what’s going to fill you up, and fats help with satiety,” says Kaufman. She adds that both fats and protein break down slower in the body, keeping you full for longer. The carbohydrates are what is going to give you the energy to get through your day as they are stored as glycogen, our first line of energy. “You can find them in foods like bananas or whole grains,” she says.
Try Cinnamon
Cinnamon improves the body’s sensitivity to insulin. According to findings in the American Journal of Clinical Nutrition, cinnamon helps ensure incoming calories are converted to energy, not fat. And earlier research has shown that cinnamon heightens cognitive processing and brain function.
Try Vegetables
If you have at least five minutes to cook yourself breakfast, add some vegetables as a side or part of the main dish. That’s the advice from Amy Shapiro, MS, RD, CDN of RealNutritionNYC: “All too often we think of orange juice with eggs and bacon, pancakes with syrup, or oatmeal with fruit as a complete breakfast, but in reality, it’s important to increase our veggie intake whenever possible, including at breakfast.” Shapiro adds that veggies add a slew of nutrients including fiber and will lower the excessive carb or fat content, if replacing something else like white potatoes or bacon.