here's how many calories you should eat There’s one thing you should never do at breakfast if you want to lose belly fat fast. And here's exactly how many calories you should be eating at breakfast for optimal weight loss. How many calories should you eat at breakfast to slim down and maintain a flat tummy? It can be hard to stick to your fitness goals, especially if the results are not obvious. But there’s one common mistake dieters make while trying to slim down their waistlines, jeopardising their chances of getting the perfect hourglass figure. While eating less may seem to be the key to weight loss, it could actually be holding you back from shedding the pounds. In fact, what you eat or how many calories you consume in breakfast can have a significant effect on your weight loss and health. So, if you want to become slim quickly, you would want to avoid making this common blunder everyone else is making. It has been shown that skipping breakfast might be bad for your long-term health. Breakfast is perceived the most important meal of the day. It is claimed that breakfast eaters tend to be leaner and are more successful at losing weight and keeping it off. They are also more likely to make healthier lifestyle habits that can reduce the risk of obesity, heart attack, stroke, and other cardiac-related ailments. But, looks like the rules around breakfast don’t end there. There’s one thing you should never do at breakfast if you want to lose belly fat fast. What is it that you should avoid at breakfast to lose or maintain weight? Breakfast, if done right, can actually be a key component in weight loss. According to experts, you need to consume the right amount of calories in the first meal of the day. Skipping or not having enough at breakfast can leave you feeling hungry soon after eating, which may cause you to eat more food over the course of the day. A research done by the Obesity Society claimed that people who consume more calories at breakfast and fewer calories at dinner feel fuller longer, lose more weight, and reduce waist circumference. Many dieticians also stress the importance of loading up on protein and fibrer in the a.m. so that you don’t crash later. A high-carb breakfast can cause substantial fluctuations in blood sugar, which can cause you to feel hungry about two hours later. How many calories should you consume at breakfast for optimal weight loss? It is said that dieters trying to slim down should eat between 300 and 350 calories at breakfast. If you’re working out, you may aim for between 350 to 400 calories to maintain the weight. It’s important to get the right macronutrients, especially if you’re trying to lose weight. Your morning meal should look like this - 45 and 55 per cent of carbohydrates (40-55g) from whole grains, fruits and vegetables,15 to 20 per cent of protein (roughly 13-20g) from nuts, seeds, dairy products and eggs, 25 per cent of fibre (roughly six grams) from fruits like berries, apples, nuts, and whole grains. Fibre is an essential nutrient that contributes to health and wellness in many ways. The American Heart Association (AHA) recommends 25 grams of fibre per day on a 2,000-calorie diet for adults. This number may also depend on age or sex, for instance - women under 50 are recommended to get 21 to 25 grams per day, whereas men under 50 should aim for 30 to 38 grams per day. While eating a healthy breakfast is crucial for weight loss, you should also be careful about the drink you consume with your breakfast - make sure that you avoid sugary or sweetened beverages in the morning. Source
