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Breakfast Habits for Weight Loss Experts Say Actually Work

Breakfast can be one of the most important parts of your day when you're trying to lose weight.

You probably hear a lot of different health information about breakfast and weight loss being thrown around, so it can be difficult to try and know which information is correct and which isn't. Some people may say that oatmeal is the best way to start your day, while others believe eggs or other lean proteins are better. Some will even say that you should never skip breakfast, while others say intermittent fasting is best.

Thankfully, we talked to some expert dietitians to get their take on things. Here are the best breakfast habits that actually work for weight loss, and for more healthy tips, make sure to check out The 12 Foods That Drive the Most Weight Loss of All.

Eating enough protein

Sheet Pan Breakfast Hash and Eggs
Meal Prep on Fleek

One of the best and most effective breakfast habits for weight loss is making sure you're eating enough protein.

"Protein is the leading macronutrient for satiation and can help your habit of reaching for snacks right after you eat breakfast," says Courtney D'Angelo, MS, RD, author at GoWellness, "so you can try eating foods like eggs, yogurt, and turkey sausage, or you can add protein powder to your coffee or smoothie.

Get started with one of these 19 High Protein Breakfasts That Keep You Full.

Drinking plenty of water

glass of water

D'Angelo also believes that drinking water before, during, and after breakfast is one of the keys to healthy weight loss.

"Staying hydrated supports a healthy digestive system, and having healthy digestion can lead to healthy weight," says D'Angelo, "and while most people wake up and crave their morning coffee, you should instead consider reaching for a glass of water first."

Limiting your sugar intake

artificial sweetener coffee

Although it's perfectly fine to enjoy your morning cup of coffee, sometimes it can derail your weight loss goals if too much added sugar is involved.

"Too much sugar can lead to weight gain, heart disease, and an increased risk of type 2 diabetes," says D'Angelo.

Her alternative? Instead of adding a ton of sugar to her coffee, she uses her favorite whey protein powder for a boost of protein and flavor. You can also try adding natural spices to your coffee for a flavor that doesn't have added sugar, such as cinnamon, pumpkin spice, or cocoa powder.

Make sure to read up on the 6 Coffee Habits That Help With Weight Loss, Dietitians Say.

Never skipping breakfast

skip breakfast

Not only does it matter what food you eat for breakfast, but simply eating breakfast makes a huge difference to your health and weight loss plan.

According to Lauren Grey, RD, a wellness contributor at DiveIn, skipping breakfast is not helpful at all.

"It only slows down your metabolism, so you'll be burning fewer calories, and your body will enter survival mode as well, which means it will start accumulating fat instead of burning it," says Grey.

So get started today with these Best Breakfast Combinations For Faster Weight Loss, Say Dietitians. Then be sure to sign up for our newsletter for even more healthy eating tips straight to your inbox!

Samantha Boesch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha