We all have heard that breakfast is the most important meal of the day, but at
least 15% of Americans skip it! Studies flip flop on the impact of breakfast on
weight loss but there is no denying that breakfast eaters tend to have more
nutritious diets, snack less, and are more focused and energetic throughout the
Let’s do some excuse-busting and make breakfast part of your
Excuse #1: “I’m not hungry”
Your body may be used to skipping breakfast, you may have
eaten too much the night before, or you may just not be hungry first thing in
the morning. There is no rule that you have to eat breakfast first thing when
you wake up, it’s okay to wait an hour or two. Also, look at how your hunger
plays out throughout the day…did you enter lunch starving, make bad choices,
and overeat? If so, having breakfast may help you by getting ahead of your
Excuse #2: “I have no time”
There are so many options for quick grab-and-go breakfasts.
Overnight oats, smoothies, yogurt parfaits, chia pudding, pre-washed fruits and
so much more. It just takes a little planning ahead and preparation. There are
also great options of items you can stash at your desk or keep in your bag such
as almonds, dried fruit, or fruit and nut bars.
Excuse #3: “I need to skip meals to save calories”
If you’re trying to lose weight, skipping meals can backfire
significantly. Studies have demonstrated when people skip meals oftentimes they
end up eating more calories throughout the day and make less healthy food
choices. Research from Cornell University found that 96% of people who
maintained a normal BMI, without actively trying or dieting, ate breakfast
rather than skipping or just having a cup of joe. Another interesting point
from this study…the most common breakfast item for regular breakfast eaters was
fruits and vegetables.
Excuse #4: “I don’t like breakfast food”
If your taste buds just don’t crave breakfast foods, that’s
okay. Who says you can’t have leftovers, a veggie wrap, or crackers and hummus
for breakfast? When you look around the world at what different cultures eat
for breakfast, you can see there is no limitations. In Mexico, traditional
breakfasts include tortillas, beans, and shredded meat. Israelis’ munch on
olives, cheese, vegetables, bread and fresh juice. In India, they mix cream of
wheat with vegetables such as onions, carrots, and green beans and spices like
ginger, curry, mustard seeds and cumin. Experiment!
While breakfast might seems like a hurdle in
your busy morning, nutritious food doesn’t need to take extra time to prepare.
Get organized, keep it simple, and don’t make excuses.