The Role of Breakfast in Keeping Down Weight Gain

Popular thought in the past used to include skipping meals as an effective way to lose weight. However, this strategy usually backfired as people ate voraciously at subsequent meal times. Science has proven that eating a healthy breakfast is one of the best ways to lose weight and keep it off. As you enter your 50s and beyond, look at the benefits to eating breakfast so that you can prioritize it each day.

Energy After the Fast

The term "breakfast" comes from the concept of breaking an overnight fast. You've slept for six or eight hours, and now it's time to start the day. The body doesn't have any energy at this point. It requires food to jump start your metabolism. By eating within the first, two hours of waking up, you're offering the body key nutrients. You won't feel hungry until well into the late-morning hours, which keeps your weight under control.

Blood-Sugar Control

Unless you have diabetes, being aware of your blood-sugar levels isn't a daily concern. You probably feel the differences as you move from a satisfied sensation to a craving for a favorite food during the day, however. By eating breakfast, you're leveling out your blood-sugar levels. The body feels stabilized as it uses the breakfast energy. When you skip breakfast, the body is suddenly destabilized. You'll crave every fatty and sugary food around you because the body is simply seeking out homeostasis. As a result, you'll probably eat a snack or meal that's high in calories with weight gain on the horizon.

Better Food Choices

Researchers have discovered that people who eat a balanced breakfast will make better food decisions for the rest of the day. These decisions are based on steady, blood-sugar levels. You don't feel deprived of any nutrients so cravings are kept largely at bay. The result of these behaviors is food selections full of fruits, vegetables and whole grains. Fatty and calorie-laden foods are ignored for the most part.

Feeling Fuller For Longer

When you choose foods that are high in fiber or protein, your body needs time to digest those items. Because the digestive system is busy working on those foods, you'll feel fuller for a longer time period. Eating foods that are full of empty calories, such as pancakes with syrup, will only leave you hungry a few hours later. Eggs, oatmeal and vegetables are better choices.

Making the Time

Because you're entering your retirement years, there should be some extra time for a real breakfast each day. Pick out healthy items, such as eggs and whole-grain toast, so that you have enough calories to make it to lunch. Oatmeal is another option that many people enjoy. Ideally, pick foods that require some chewing so that the process takes some time to digest. You'll feel more satisfied afterward.

Keep ample fruits, cereals and oatmeal in the house so that you aren't tempted to skip breakfast. Filling a bowl of cereal, fruit and milk takes only a few minutes. It's possible to make and eat your breakfast in less than 10 minutes. This small commitment works wonders on your body as weight remains controlled through the retirement years.

Keeping Your Fat Intake Down

Cutting calories and eating more produce might be your solution to a healthier outlook, but there's more complexity to weight gain and loss than first believed. Although these strategies are good starting points, you should also look at your fat intake as a key indicator of a healthy lifestyle. As you age, your body doesn't burn fat as well as it used to, which leads to unhealthy weight gain. Keep your fat intake down with a few tips that are easy to incorporate into daily lifestyles.

Be Aware of Recommended Daily Values

Ideally, you shouldn't consume more than 20 or 35 percent of your daily calories as fatty sources. This percentage is usually based on your age, gender and current weight. The percentage values may seem high, but many people eat substantially more fat than this each day. Keep a food diary, such as a downloaded app, that can help you quantify your meals. You may not realize how much fat is in that handful of peanuts or dip of a chip in ranch dressing.

Learn About Portion Sizes

As you try to keep your fat down, some people might go the extra mile to eliminate it entirely. However, you need fat in your diet because it offers substantial energy throughout the day. Simply portion out your fats so that you have an equilibrium within your system. A beef steak can be your main course, but don't eat a full pound of it. Remember that proteins should only take up a quarter of the plate or the size of a card deck. 

Trim the Fat

Passing up a great meal shouldn't be necessary when you take the proper steps to lower the fatty calories. Pull out that chicken, pork or beef. Cut off the extra fat sections that are obvious before cooking it. Choose healthy fats, such as olive oil, to cook these items each night. If a delectable sauce is calling your name, try to skim the fat from the juices before indulging. You'll end up reducing your fat intake while enjoying your favorite entrees. 

Swap Items Out

Heavy cream, butter and other fatty foods are often incorporated into recipes that substantially increase the calories. Try to swap out these items for healthier selections. Low-fat yogurt, hummus and skim milk are smart substitutions in those traditional recipes that will still retain flavor while lowering the fat content. Baking with applesauce and other substitutes is another example of a clever tactic to reduce fat. Be aware of your ingredients, and swap them out as necessary.

Curb the Dining Out

It's true that you'll eat fewer calories when you cook your own food. Try to eat out less often. The portions and fats inside one takeout burger alone are staggeringly high. If you must eat out, order your food very carefully. Choose broiled or baked items while requesting any dressings and sauces on the side. You can't control every aspect of your fat intake while dining out, but it's possible to cut down. Ask the wait staff about particular dishes that might be healthier than others. Restaurants will often add "heart health" choices to every menu.

The side effects to limiting your fat intake include lower blood-pressure and cholesterol numbers. In many cases, you might fight off ailments that require a daily, prescription pill. Try a low-fat diet so that you can reap the health benefits. It simply takes some self-control and discipline to follow along.