If you’re trying to lose weight, cutting calories at breakfast is tricky for a couple of reasons. First thing in the morning, you want to be sure to eat a certain amount of calories—generally between 300 and 500—and you want to try to get them in the form of complex carbohydrates, protein and fiber. These are the nutrients that will get you energized and help keep you satisfied until lunch.
Unfortunately a lot of breakfast favorites tend to pack in calories in the wrong places. I’m talking about foods that are high in simple sugars and fat—things like greasy breakfast sandwiches, sweet French toast, and nutritionally weak cereals. These 12 tricks will help you cut down on those less-than-useful calories, so that you have more room to eat the healthy protein- and fiber-packed calories you really need.
Before getting started, it's important to keep in mind that health and weight loss aren't identical for everyone. If you want to lose weight, what works for you might not work for others, and same goes for the reverse. And it’s incredibly important to think about why you actually want to lose weight—and whether doing so is a healthy decision that will make you both happier and healthier. For example, for some people, focusing on calories isn't just unhelpful, it can be harmful. And if you have a history of disordered eating , you should talk to your doctor before making these, or any other, dietary changes. Even if you don't have that history, setting healthy, realistic goals and expectations is key. When setting your goals, factor in whether you’re sleeping enough and trying to keep your stress levels down, plus elements outside of your control, like health conditions and hormones. Ultimately, you have to listen to your body and mind and be kind to yourself, no matter your goals.
The bottom line: If you are trying to make a change in your body composition or weight for any number of reasons, and your doctor supports you, these tips may help you do that in a healthy and simple way. So here we go.