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When You Eat Breakfast Every Day, These 8 Amazing Things Will Happen

When You Eat Breakfast Every Day, These 8 Amazing Things Will Happen

Sometimes, life can seem way too busy to try and fit in a morning meal. But, if you’re missing out on breakfast, you’re also missing out on some amazing health benefits and even the opportunity to slim down, improve your energy, and focus better.

Still think breakfast is impossible? Think again. Here we’ll break down the awesome health benefits of eating breakfast and provide some easy ideas so you don’t ever have to skip it again.

1. Helps Prevent Weight Gain

There are countless studies that have proved those who eat breakfast find it easier to maintain a healthy weight. A study done by Tel Aviv University[1] shows that eating a balance of healthy carbohydrates, lean proteins, and even a little dessert can help with healthy choices the rest of the day.

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By eating a hardy breakfast (with dessert), our body feels satisfied and doesn’t have the urge to make up for lost calories throughout the day by binge-eating or unruly cravings. This in turn helps to improve healthy eating habits aiding in maintaining a healthy weight.

2. Increases Focus and Concentration

When we sleep our body goes without fuel for a long time. By skipping breakfast, your body stays in sleep-mode and draws on its reserve tank for extra energy. This causes your body and brain to work harder and create stress hormones,[2] making you feel tired and sluggish.

By breaking your overnight fast, you’re restocking your body with the fuel it needs for optimal performance. Eating a balanced mix of healthy carbs, proteins, and fats helps with the refueling process and gives your body and brain the power it needs to increase your focus and concentration for the rest of the day.

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3. Kick Starts Metabolism

During sleep, our metabolism slows down. However, when we’re awake, the body needs to break out of its fasting metabolic state. Eating a balanced breakfast is the best way to kick start the metabolism[3] and the key to staying fired up for the rest of the day. Maintaining a healthy metabolism is also an important part of maintaining or losing weight.

4. Reinforces a Healthy Diet

Science says people who have breakfast every day have more nutritious diets. Eating a balanced and nutritious breakfast sets the tone[4] for your eating habits the rest of the day. It also helps curb excessive hunger and cravings that we get when we have extreme dips in blood sugar.[5] 

Complex carbohydrates, high protein, and high fat breakfasts all prevent fast falls in blood sugar, helping prevent cravings. This gives you a fighting chance in choosing healthy meal options the rest of the day because your body won’t be screaming for sugar.

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5. Stops Overeating Throughout the Day

People who usually skip breakfast are 50% more likely to become overweight. Skipping breakfast causes our bodies to stay in starvation mode. What happens when you feel starved of anything? You want more of it. Break that vicious cycle by packing in some morning calories. This will help you stay satisfied throughout the rest of your day and prevent you from eating everything in your path.

6. Improves Family Relationships

Eating breakfast with family[6] is a great way to bond and start the day out together. Spending time with the most important people in your life gives everyone the chance to plan, encourage, and laugh about the day ahead. This not only unifies your family but also helps for a smoother day because you’re all starting off on the same foot.

7. Cuts Down on Morning Grouchiness

Ever feel grouchy in the morning? Some people call it “hangry,” but it’s actually your starving brain cells that cause morning moodiness. Prevent crankiness by adding some complex carbs (like oatmeal, whole grain breads, or fruits and veggies) to your morning routine. This helps provide fuel for your brain. When your brain is fueled, it has more time to think about the important day ahead and less time to be grouchy about the lack of food.

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8. Reduces the Risk of Health Problems

Probably one of the biggest benefits of breakfast is the long-term effects it will have on your health. According to one study, insulin resistance and obesity rates were 35 to 50 percent lower for people who ate breakfast every day compared to those who skimped.[7] The study suggests that filling your tummy first thing with healthy food helps prevent obesity, diabetes, and heart disease. These are some of the biggest health epidemics faced by many today. You can prevent these fatal and lifelong diseases by eating more food. It doesn’t get much better than that!

How can you fit breakfast into your daily schedule?

Take time to prepare

Breakfast doesn’t need to be fancy, but having quick and easy breakfast foods in your pantry can make or break your day. Also, having some go-to breakfast ideas in your arsenal is the best way to go. Often times low nutrient, high-calorie breakfast foods are easier to grab but not good for you in the long run. A great tip is taking the time to prepare your breakfast the night before, or to lay everything out for the next morning to decrease your prep work.

Pick easy meal ideas

You don’t need to have a three-course breakfast every morning in order to be successful. Keeping easy-to-prepare items in your kitchen like oatmeal, eggs, yogurt, fruit, and cut up veggies is all you need to succeed. Breakfast smoothies are also an easy and nutritious option that will get you out the door on time.

Learn to love leftovers

Leftovers are probably the easiest thing to grab in the morning. If a freshly cooked breakfast isn’t something you have time for, cook something tasty the night before or even grab last night’s dinner for a quick and healthy morning meal. No one ever said dinner couldn’t make a great breakfast!

If you thought eating a daily breakfast was impossible, think again. With a few minutes of preparation and easy ideas, breakfast can become a part of your daily routine and can start you on the road to a healthier body and life.

Reference

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Amanda Light

Wife, Mom, Writer

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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