Losing weight can be an amazing thing and in some cases can save (or prolong) your life. But let’s make one thing perfectly clear: this is not an “ends justify the means” situation.
Do not skip breakfast
You should not be starving yourself or attempting to survive on an all-lettuce diet. So don’t skip breakfast – just choose a healthy and nutritional option that will keep you in great health while helping you lose weight.
Here are some tips for a good breakfast to help you lose weight, based on my many years of working as a personal trainer in South London:
1. Contains protein
Regular intake of protein is crucial and has a huge influence over the success of your goal to lose weight. Protein increases hormones which burn fat and also slows the speed at which sugar enters your blood stream. It's very filling and will leave you full and satisfied until you next meal.
Make sure to include a source of protein in your breakfast. Eggs, fish (mackerel on toast is my breakfast of choice at the moment) and low-fat yoghurt are good sources of protein in a traditional breakfast. If you're adventurous then leave tradition behind, get your day started properly with chicken or any other great source of protein.
2. Include fruit and vegetables
Fruits, and especially vegetables, are your friends. Low in calories and full of vitamins, minerals and essential dietary fibres, you should get as much fruit and veg as you can. This is the place to splurge yourself! One my Crystal Palace personal trainers is a devotee of berries – and indeed this small fruit is not only delicious but also packed with antioxidants and dietary fibres, aiding in digestion and overall health.
3. Don't overdo calories
Enough calories are important, but excess calories are the leading cause of weight gain. Try to cut down on calorie dense foods such as carbohydrates and full-fat dairy – one or two slices of toast are more than enough, and if you’re covering it in a thick layer of butter – one is probably too much…
4. Drink water
Drink water rather than sweetened beverages. Even fruit juice, which is often regarded as a healthy drink, contains a lot more sugar than you need and drinking too much contributes to weight gain. So have a glass of water – it’s good for you. Years of working as a personal trainer in South London have taught me that consuming sweetened beverages is one of the most common obstacles to weight loss. Start your day on a healthy note with a vegetable omelette, or at the suggestion of my berry-loving personal trainer from Crystal Palace, go with some berries (obviously) and low fat yogurt. There are plenty of other options out there – just make sure you follow these 4 guidelines.
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