Hi , I get up for work at 5am and have... - Weight Loss Support
Hi , I get up for work at 5am and have tea & toast, by 9/10 im starving, any suggestions on how to NOT eat 2 breakfasts ;)
Hi Janie T,
So let's say you have your breakfast at 5:30 or 6:00, so by 10:00 am that's four hours later or more..
It's actually better to eat something a bit more often than that.
I finish my breakfast about 6:30 and at about 10:00 I have a cup of tea and a scone to tide me over until lunch time, i.e. 12:00 to 12 30 (ish),
And that's quite important. Snacking between meals - not grazing! - stops your blood sugar going too low and triggering your body into fat storage mode, rather than fat burn mode.
Try to get into a routine whereby you don't go without food completely for more than about three and a half hours. Fours hours really being about the max. For sure, if it's a bad day, every now and then - don't worry. But try to get into a usual habit of not going too long without anything.
I seem to think there's more about healthy snacking on the NHS live well lose weight pages.
A snack might only be 50 or 60 kcal or perhaps a bit more - a banana or other piece of fruit, or a rice-cake or two with something. Use snacks to tide you over between meals, but don't get into calorie-rich stuff or you'll not achieve your calorie deficit.
Good luck with your weight loss journey.
Thank you for the reply .i think that's a great solution rather than beating myself up ( then giving up) because I ate twice .I have been on every fad diet invented but have came to the sobering realisation , counting calories is the only way to lose and keep it off , and with my BMI now at 31 and blood pressure an issue i really need to focus . Thanks again .
i have to be at work at 6am. have breakfast at 4.30. lunch at 9am. dinner at 3pm. u start the day a few hours earlier than the average, so as far as i see it, u have your meals a few hours earlier
Thanks
HI Janie T,
You might also like to have a slightly more substantial breakfast. Maybe a bit of fruit, or cereal, with that toast.
Remember, with breakfast, you've normally been asleep for however many hours prior to it, so you do need to "break the fast", to put it literally, and get your blood sugar back up.
That's why you keep hearing the advice not to skip breakfast.
Personally, I do (usually) a breakfast - snack - lunch - snack - evening meal - snack routine.
The snacks sometimes being just a cup of tea with a couple of 'lite' digestive biscuits, or a bit of fruit or two.
Good luck with your weight loss efforts.
Thank you .
You could try swapping the toast for something like Porridge which should release energy more slowly, if you want to stick with toast then ensure it's wholemeal and maybe add a glass of fruit juice to your breakfast preferably not from a concentrate though.
You could also look at eating a Higher Protein breakfast this will leave you feeling fuller longer, eggs (not fried) and grilled lean bacon is something a lot people would gasp at but it's remarkably nutritious, obviously if you have secondary issues such as Cholesterol to consider then you don't want to be eating eggs every day but once or twice a week won't hurt. You could also look a protein supplement, usually a shake made with water, just ensure it's a low carb one if you are trying to lose weight.
Experiment, change your breakfast a few times during the month to see if you notice a difference.
Good Luck.
JanieT,
I have been starting work earlier than usual and find that, for me, the answer was to HAVE two breakfasts. I have toast with peanut butter when I get into work at 7am, cereal at 10am (when I would normally have had breakfast), lunch at 1 or 1.30pm and dinner about 6pm ish.
This additional "breakfast" has stopped me being really hungry during the morning and with the high protein start to the day (peanut butter), I am really set up for the day.
I now tend not to "snack" during the day, but may have something in the evening after attending get fit classes.
Hi notsobigmama,
Peanut butter can be high in fat - usually it has palm oil added in.
I'd suggest paying out the extra for the wholefood type, but even then I'm pretty light-handed with it. Also, I sometimes have cashew butter as an alternative.
Good luck with your weight loss journey.
Coincidence the 5x50 Challenge Page on Facebook just posted a link to a Healthy Breakfast Ideas "What fitness experts eat in the morning" article, it's worth noting the absence of bread in all the dishes listed 
Hi OlsBean,
I must admit that I realised quite quickly that I was going to have to have a different relationship to bread than previously.
So for me it's a limit of 2 slices a day (that's off of a 400g loaf) - and it must be 'good' bread wholemeal, granary, that sort of thing
Occasionally, just because I do really like it, I allow the slices to be from a sourdough loaf.
The days of me stuffing myself with 'doorsteps' of warm bread fresh from the bakery, with lashings of butter and strawberry or raspberry jam on it as well are well and truly gone.
I try to eat insignificant calories in the day, sugar free jelly 10cal, salad (no dressing but salt pepper and maybe a drop of Worcester sauce) and cherry tomatoes and sliced raw carrot around 50 cal, cup of oxo 25 cal, miso soup 30cal, yoghurt weight watchers 54 cal (nice combined with a jelly for around 65 cal, and as much tea and coffee I can drink, I try and have a mixture of. Fruit tea, or try sugar free squash with hot water, or earl grey tea for a change
I hardly eat any bread at all never did really but the only variety avqilable in my house is wholemeql and has been since I worked for a charity group and got the taste for it, i find it much sweeter than white bread meaning i dont crave jam on my toast when i do have it. In fact jam usually goes mouldy and gets thrown out in my house Im pretty fortunate starting the healthy foods with my kids as babies means they would rather have wholemeal toast and pate than white toast and jam, but very ocassionally i qlso buy nutella but ive got a chocolate addict in the shape of my daughter so it doesnt last long hence i avoid buying all sugary foods at home unless for a treat, I actually got told off for giving my kids pate !!! apparently kids shouldnt eat the liver varieties dont know why though !
why dont eat fruit salad at 5 , at 10 have a breakfast.
Try the Paleo way of eating. I stress this is not a diet but a total change in what you eat. Toast is carbs, carbs is sugar which burns very quickly thus yes you will end up with this continuous cycle of up and down sugar rush, sugar crash. Reduce or exclude carbs eat lots of protein, and lots of healthy vegetables, nuts, good fats (olive oil, animal fat, grass fed butter) small amounts of fruit after exercise. My breakfast is eggs, mushrooms, bacon, spinach, tomatoes. This keeps me going easily till lunch. Research this on the web
Have a google the following authors Mark Sisson and Robb Wolf there are two websites marksdailyapple.com and robbwolf.com there are also various interviews with these guys who are at the forefront of examining what we eat that makes us ill and what we need to do do to make us better again.
