Health experts: These 3-morning mistakes always lead to belly fat

Health experts: These 3-morning mistakes always lead to belly fat

We probably don't have to tell you that breakfast is the most important meal of the day—especially for weight loss. Every day, it's an opportunity to give your best to achieve your health goals. A healthy and nutritious breakfast can fuel your body and mind so you're ready to take on your day. But unfortunately, people lead busy lives and often make common morning diet mistakes that can do more harm than good.

To learn more about the morning mistakes that also lead to almost weight gain, we spoke with Dr. Daniel Boyer, health expert and writer at the Pharr Institute, Lisa Richards, registered dietitian and creator of the Candida Diet, and Dana Ellis Hoenes, senior dietitian at UCLA Medical Center. Los Angeles. They agree that skipping breakfast, adding fattening creamers to your coffee, and eating processed foods in the morning can lead to weight gain. Find out more below!

1. Skipping breakfast

Although you may think skipping breakfast to lose weight is best, this could not be further from the truth. Boyer stresses that breakfast is the most important meal of the day for a reason. "Make sure to eat breakfast after waking up," he emphasizes, "skipping breakfast can lead to high blood sugar and hormonal imbalances that can cause bloating and inflammation."

This is why it is so important to set aside time to eat a nutritious breakfast in the morning. By eating breakfast, Boyer says, you promote healthy digestion and more consistent weight loss. "Choose a high-grain breakfast that contains protein and fiber to keep you full longer and prevent cravings later in the day," he suggests. Boyer says this will help prevent weight gain.

He also recommends "low-sugar, high-fiber" fruits for breakfast. Boyer continues, "Fruits that are low in sugar can help prevent blood sugar spikes that can lead to bloating and cravings later in the day, while high-fiber fruits help promote healthy digestion and regularity ( Which may also lead to less bloating)." He pointed out that eating "berries, apples, pears, peaches, peaches, figs, kiwi, coconut and pepper" for breakfast is beneficial for weight loss.

2. Adding heavy creamers and sweeteners to your coffee

While black coffee can be great for digestion and a metabolism boost, Richards warns that adding fattening creamer or artificial sweeteners to your morning cup of joe can stunt your weight loss progress. Heavy creams and artificial sweeteners can also lead to indigestion, inflammation, and bloating.

"Adding milk or creamer to coffee is a practice most coffee drinkers do to enhance the flavor and creamy nature of the often bitter and sour beverage," she notes, adding that "although common, adding creamer is also a way for calories, sugar and fat to sneak in." into our diet and quickly accumulates." That's why Richards suggests avoiding some coffee creamers if you're trying to lose weight. She recommends "always [read] the nutrition and ingredient labels for fat, calories, and added sugar," Richards says it's best to avoid added sugar and that 1 to 2 grams should be the maximum.

Moreover, Richards says refined sugar, or table sugar, is bad for your gut and weight for many reasons. "This type of sugar is sucrose, which is highly inflammatory and a food source for bad gut bacteria," she says. "Inflammation and overgrowth of harmful gut bacteria will lead to negative health effects in many areas of the body." Yikes!

And if you still want to sweeten your coffee, monk fruit can be a great, healthy alternative. "Monk fruit extract contains some amazing compounds 300-400 times sweeter than cane sugar," Richards concludes. Plus, it's "virtually calorie-free," so it "won't affect your blood sugar levels and won't damage your teeth."

3. Eat processed foods

You want to start your day right, so why choose a processed breakfast like sugary pastries or cereal for your first meal? Processed breakfast foods won't satisfy your hunger and will eventually lead to energy crashes and overeating later in the day, Hunnes warns.

Specifically, the worst processed foods that lead to inflammation and weight gain, Hunnes says, are breakfast pastries made with refined carbohydrates and added sugar. "The least healthy carbohydrates to eat are ultra-processed carbohydrates found as frequently in packaged foods as pretzels like Pop-Tarts, energy bars, and pretzels," Hones explains. Learn about the worst sugary pastries for weight loss.

"These types of carbohydrates aren't good at any age, let alone 40, because they provide no nutritional benefit and are often devoid of vitamins, minerals, antioxidants, and anti-inflammatory compounds. "Deposition (storage of fat)" of calories in the body.

But luckily, if you still want something sweet in the morning, she recommends eating "fiber-packed fruit" with "a bowl of oatmeal," which can be extremely beneficial for weight loss. "Fiber can prevent and reduce inflammation by keeping the digestive tract moving." It does this, she says, by "attracting water into the gut and making the stool softer with more fluids, making it easier to pass."

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