10 Breakfast Habits That Are Causing You to Gain Weight from 10 Breakfast Habits That Are Causing You to Gain Weight

10 Breakfast Habits That Are Causing You to Gain Weight

Breakfast, known by many as the most important meal of the day, has proven to help improve concentration, give you energy, aid in weight loss, and boost your metabolism.

Overdoing the coffee add-ins

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“Sugar, creamer, and flavored syrups add calories to your coffee,” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in Jersey City, New Jersey. “Using a little less — or using cinnamon to sweeten your coffee — will help you cut calories.” 

Skipping breakfast

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“If you don’t eat breakfast, you may make less nutritious choices later in the day,” Gorin says. “Short on time? You can grab a few things from your kitchen on the way out the door.” Gorin often pairs a Chobani Blended Coconut Greek Yogurt with a banana and a baggie of whole-grain cereal. “You get gut-friendly probiotics and filling protein from the yogurt, plus satiating fiber from the fruit and whole grains,” she says. “This is way more nutritious — and will stick with you longer! — than grabbing a doughnut mid-morning.”

Not keeping a stocked kitchen

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Pantry and freezer staples can save you when you don't have time to go grocery shopping,” Gorin says. “I always keep frozen fruit, oatmeal, a shelf-stable milk alternative, and nuts on hand. You can make the oatmeal with the milk alternative and top it with defrosted fruit and nuts!”

Thinking you don’t have time

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“You don’t have to make breakfast the morning of! You can prep it the night before, and then grab it from the fridge in the morning,” Gorin says. “One of my favorites is my Chocolate Strawberry Overnight Oats with Pistachio Topping, which provides filling protein and fiber yet only takes minutes to make.”

Getting too little protein at breakfast

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“A breakfast of mostly carbs isn’t going to stick with you for very long! You want to get a good amount of protein at breakfast, at least 15 grams or so,” Gorin says. “One of my favorite ways to do so is by adding pureed pulses — beans, chickpeas, lentils, or dried peas, which on average offer eight grams of protein per 1/2 cup cooked — to a fruit smoothie.”

Thinking comfort food can’t be healthy

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“If you want French toast, you don’t have to have slice upon slice dripping with syrup! You can have a nutritious version,” Gorin says. “French toast is one of my absolute favorite foods ever, and I make it a balanced meal, such as in my Protein-Rich Cherry French Toast, by using whole-grain bread for fiber, a lot of egg (usually one per slice) for protein, and defrosted frozen berries (which get all nice and runny) instead of syrup.”

Being an infrequent fruit and vegetable eater

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“Both fruit and veggies are low in calories and high in filling fiber,” Gorin says. “By incorporating these into your meal, you’ll fill up more — and get some bonus vitamins and minerals.”

Reaching for a sugary granola bar

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“Keeping a stash of breakfast bars at your desk is a great idea. But grab one that offers a good amount of protein and fiber, both ingredients that will help to keep you fuller for longer,” Gorin says. “A lot of granola bars contain almost no protein and not a lot of fiber. I’m a big fan of the KIND Almond Butter Breakfast Protein bars, a good source of both protein and fiber. I’ll pair a pack of two bars with some berries and a string cheese for a quick breakfast at work.”

Not filling your water glass

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Gorin says that you should always pour a glass of water with your breakfast. “The liquid will help to fill you up and keep you from overeating.”

Eating a packaged breakfast

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Eating packaged breakfasts, such as breakfast cereals, are very high in sugar. Opt for a fresh breakfast instead, such as avocado toast with eggs, fruit salad, or a peanut butter and banana smoothie.