Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about how to make a breakfast that boosts metabolism. Consider breakfast as the fuel for your body’s energy engine to help you withstand the entire day. Make sure that you eat breakfast foods that will boost your metabolism effectively. Remember that your metabolism is actually your body’s engine and good “fuel” helps it run steady and long.
Helpful Ways to Prepare Breakfast that Boosts Metabolism
Have you noticed days when you feel fueled for your entire day, ready to go, balanced, and energized? But have you also noticed that there are times that you feel hungry, tired, sluggish and anxious? One of the best things to do to prevent the latter is to eat a proper breakfast geared toward boosting your metabolism. Your breakfast is the first fuel that you put in your engine every day. It decides how your metabolism burns all day and keeps you energized and in a good mood.
Choose the Right Breakfast Foods to Boost Metabolism
Be mindful about the foods you choose for breakfast. These might include the following:
Eggs are well-known breakfast foods that boost metabolism. Eggs are a great source of omega-3 fats, protein, B vitamins, and essential amino acids. Eggs contain iron that your metabolism needs to work at its best. Several studies have also revealed that the chromium found in eggs is an essential mineral needed for blood glucose regulation. This helps help keep you feeling full for longer periods of times and keeps your blood glucose more stable than other typical breakfast foods.
Oats are one of the leading sources of carbohydrates that won’t spike your glycemic index. Oats have little protein, however, so add some healthy fats like chia seeds to help keep you nourished and satisfied all throughout the day. Oats are packed with fiber that helps in regulating blood sugar and prevents the insulin surges that impede metabolism.
Yogurt is an excellent breakfast food. The high levels of protein present in natural yogurt require a lot of energy processing. In addition, the probiotic culture found in yogurt helps regulate the digestive tract.
There is a reason your mother told you that breakfast is the most important meal of the day. Making a breakfast that boosts your metabolism can go a long way in keeping you nourished, energized, and healthy the whole day. Consider adding metabolism-boosting breakfast foods to your early morning meal. You can also find more ideas online for even more good breakfast foods to try. Nosh on healthy “fuel” to ensure your body has the energy it needs to power through the day!
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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