Eating breakfast is necessary to lose weight

Eating breakfast is necessary to lose weight

Eat less, move more
Body fat is simply stored energy.

To lose fat, you need to burn more calories than you take in.

For this reason, it seems only logical that eating less and moving more would cause weight loss.

While this advice works in theory, especially if you make a permanent lifestyle change, it’s a bad recommendation for those with a serious weight problem.

Most people who follow this advice end up regaining any lost weight due to physiological and biochemical factors (6Trusted Source).

A major and sustained change in perspective and behavior is needed to lose weight with diet and exercise. Restricting your food intake and getting more physical activity isn’t enough.

Instructing someone with obesity to simply eat less and move more is like telling someone with depression to cheer up or someone with alcoholism to drink less.

Telling people with weight problems to just eat less and move more is ineffective advice that rarely works in the long term.

6. Carbs make you fat
Low-carb diets can aid weight loss (8, 9Trusted Source).

In many cases, this happens even without conscious calorie restriction. As long as you keep carb intake low and protein intake high, you’ll lose weight (10Trusted Source, 11Trusted Source).

Even so, this does not mean that carbs cause weight gain. While the obesity epidemic started around 1980, humans have been eating carbs for a very long time.

In fact, whole foods that are high in carbs are very healthy.

On the other hand, refined carbs like refined grains and sugar are definitely linked to weight gain.

Low-carb diets are very effective for weight loss. However, carbs are not what causes obesity in the first place. Whole, single-ingredient carb-based foods are incredibly healthy.
7. Fat makes you fat
Fat provides around 9 calories per gram, compared with only 4 calories per gram of carbs or protein.

Fat is very calorie-dense and commonplace in junk foods. Yet, as long as your calorie intake is within a healthy range, fat does not make you fat.

Additionally, diets that are high in fat but low in carbs have been shown to cause weight loss in numerous studies (12).

While packing your diet with unhealthy, high-calorie junk foods laden with fat will definitely make you fat, this macronutrient is not the sole culprit.

In fact, your body needs healthy fats to function properly.

Fat has often been blamed for the obesity epidemic. While it contributes to your total calorie intake, fat alone does not cause weight gain.
8. Eating breakfast is necessary to lose weight
Studies show that breakfast skippers tend to weigh more than breakfast eaters (13).

However, this is probably because people who eat breakfast are more likely to have other healthy lifestyle habits.

In fact, a 4-month study in 309 adults compared breakfast habits and found no effect on weight whether the participants ate or skipped breakfast (14Trusted Source).

It’s also a myth that breakfast boosts metabolism and that eating multiple small meals makes you burn more calories throughout the day (15Trusted Source).

It’s best to eat when you’re hungry and stop when you’re full. Eat breakfast if you want to, but don’t expect it to have a major effect on your weight.

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