is easily the most overlooked solution when it comes to effective fat
burning tips. Studies consistently show that people, who regularly eat
breakfast, eat fewer calories throughout the day, have better
nutritional habits, and weigh less than those who choose to skip
When it comes to beating fat, your goal is to make your body burn
more calories. Your metabolism is like a burning fire, how can you make
the fire burn stronger without putting something on it to burn? Our
bodies are burning fat and calories 24 hours a day, however, calories
are burned at the slowest rate while we are sleeping. Without something
to jump-start it in the morning, your metabolism may remain in slow
motion throughout the day and any extra calories – no matter how
healthy - will be stored as fat.
The act of eating and digesting supportive foods frequently, increases
your metabolism so you can burn more fat and calories all day long.
How to do it: Eat a supportive meal within an hour of waking. Feel like
your always running late? No time to eat? The secret – get up 10-20
minutes earlier and keep it simple. Not only can you increase time
spent with your family at the kitchen table, but making time to start
your day off with a high protein, high fiber breakfast recipes will boost your
metabolism, your energy and your mood. Because breakfast provides you
with the energy you need to get through your day, the more energy you
have, the more active you'll be and the more active you are, the more
calories you burn.
If you are not hungry first thing in the morning, try starting your day
with a big glass of water or freshly brewed green tea. Proceed with
your morning routine and plan to allow yourself about 10-15 minutes
before you walk out the door to eat your breakfast.
If you like to exercise first thing in the morning, eat 30 to 45
minutes before your workout.
Try one of the following options to beat fat:
1. Eat a light snack – yogurt or a piece of fruit. Eat your regular
breakfast 30-45 minutes after your workout.
2. Eat half of your regular breakfast before the workout and the other
half about 30-45 minutes after your workout.
3. Drink a meal replacement shake – quick and easy to make and for your
body too digest.
Watch out for "Protein/Breakfast Bars". Many of these items seem
appealing for they are quick and easy; however the majority of these
bars are loaded with sugar and fat. Check the nutrition facts.
Here are some breakfast fat loss favorites. To beat fat, cereal is a MUST. It's
convenient, easy to prepare, easy to eat and full of nutrients –
No…"Whole Grain Lucky Charm" does not fall into this category. Be sure
to choose your cereals based on the information on the food label.
The top choices to beat fat should have:
• 5 grams of Fiber or more
• 8 grams of Sugar or LESS
• Sugar not listed among the first 3 ingredients.
For all other breakfast options, be sure to include a protein, complex
carbohydrate, and fresh or frozen fruit. These are some of my
• Oatmeal with natural peanut butter, cinnamon and a side of fresh
• Kashi Go Lean Crunch with skim milk and a banana.
• Scrambled egg whites topped with salsa and shredded cheese wrapped in
a whole wheat tortilla.
• Meal Replacement Shake with a piece of fruit.
So if you're interested in fat loss, make sure you don't forget –
breakfast is the most important meal of the day.
About the Author
Rigsby is a nationally recognized women’s fitness coach, certified
personal trainer (CPT) and the author of the internationally popular
e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body
Go to http://www.fityummymummy.com
to get your FREE copy of her special report: "The Five Ways To Boost