Want to Stop Overeating? Don't Skip Breakfast! Here's Why:

Have you ever skipped breakfast and then felt so hungry later that you wanted to eat everything in sight? You are not alone!

Many people think skipping a meal will help them eat less. But when you struggle with overeating, skipping breakfast can actually make things harder. Let's find out why.

Your Tummy's "Feed Me!" Alarm

Think of your body like a car. When you wake up, your car's gas tank is almost empty. You need fuel to get going! Breakfast is that fuel.

When you don't eat, your body turns on a "Feed Me!" alarm. This alarm is a special signal called a hunger hormone. If you skip breakfast, that alarm just gets louder and louder all morning. 

By the time lunch or dinner comes, the alarm is screaming! You feel super hungry, and it's really hard to stop eating once you start. This is a big reason why skipping breakfast can lead to overeating later in the day.

The Power of a Full Tummy

So, what's the secret to turning off that loud alarm? Eating a breakfast that helps you feel full and happy. The best kind of breakfast for this has protein.

What is protein? It's the stuff in foods like:

• Eggs

• Greek yogurt

• Chicken

• Red meat

• Tofu/Tempeh

   

• ...

Protein is a superhero for your tummy. It helps you feel satisfied for a long, long time. Studies show that when people eat a breakfast with lots of protein, they feel less hungry all day and are less likely to snack on junk food in the evening.

Get Off the Blood Sugar Roller Coaster

Have you ever felt tired, grumpy, or like you can't think clearly in the morning? That might be because of your blood sugar.

Blood sugar is the energy your body and brain use to work. When you skip breakfast, your blood sugar can get too low. Your body then craves sugary foods to get quick energy. 

This can start a roller coaster ride. You eat something sugary, your blood sugar shoots up, and then it crashes back down. That crash can make you feel tired and hungry all over again, making you want to eat more. A balanced, nourishing breakfast helps keep your blood sugar steady, so you can get off that roller coaster. 

Make Smart Choices, Not Hangry Choices

When you are super, super hungry (or "hangry!"), it's hard to make good choices. You just want to eat whatever is quick and easy. That usually means snacks like chips, cookies, or candy.

But when you start your day with a balanced and nourishing breakfast that includes protein and healthy fats, not just carbs, you aren't starving by the afternoon. You have the energy to think clearly and choose foods that are good for you. Scientists have found that eating a protein-rich breakfast can even help your brain fight off cravings for unhealthy snacks.

But What If I'm Not Hungry in the Morning?

This is a great question, and a lot of people feel this way.

Think of your morning hunger like an alarm clock. If you get used to ignoring it, your body eventually stops setting it. When you skip breakfast all the time, your body's internal clock gets mixed up and stops sending you "I'm hungry" signals in the morning.   

The good news is that you can teach your body to feel hungry again! You don't have to start with a big meal. Just try something small and simple when you wake up.   

Even a little healthy protein snack can wake up your body and help your hunger signals get back on track. Over time, you might find that you start to feel hungry for breakfast again.

I help women rebuild a peaceful, guilt-free relationship with eating, without restriction, shame, or overwhelm.

Follow me 👉 @silke.holguin_health.coach for simple, sustainable tips that actually work.

Your Health Coach & Food Freedom Coach, Silke 💖

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If you enjoyed this article, you will love my 5 Small Changes to Stop Overeating - for women who are tired of overeating, bingeing and finally want peace with food:

Book your FREE 30-minute Clarity Call to uncover what’s driving your binge or overeating, and discover small steps you can take to overcome it.