The One Habit That Trumps Exercise When It Comes To Weight Loss

It’s been drummed into us so many times it’s practically a truism: brekkie is the most important meal of the day. But finally, science has arrived to back up Mum’s persistent nagging.

New research out of Brazil has found that eating breakfast daily can lead to decreased BMI and body fat, regardless of how much exercise a person does.

For the study, 85 teenagers were split into three groups based on how often they ate the morning meal: daily, 3 to 5 days a week or not at all. Their body weight, body fatness and trunk fatness were recorded at the beginning and conclusion of the experiment and their physical activity was tracked using pedometers.

The researchers found that the teens who consumed brekkie every day over a period of a year had lower BMI and body fatness than their peers who skipped it every once in a while, or all together. But interestingly, after 12 months the difference was even more pronounced: those who ate breakfast regularly dropped weight at a higher rate than their peers – regardless of how much they were moving.

Dr Rômulo Fernandes of São Paulo State University (co-author of the report), says he hopes the findings will help spread the word about the importance of not skipping breakfast.

“I really believe that simple messages like this one – eat breakfast every day in order to control and reduce your weight – are effective because they do not require the effort of financial investment,” he said. “Moreover, simple messages are easier to spread out among the general population, even among those with lower formal education, because breakfast is already a component of our routine instead of a new one, such as physical exercise and diet control.”

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'I Lost More Than 135kg After Cutting This From My Diet'

I was heavy my entire life, but honestly, I never realised how heavy I was until I lost the weight.

At my heaviest, I weighed 220kg and was eating at least 6,000 calories per day. Cooking at home was never the norm, and neither were vegetables. I was eating out multiple times a day, and because I Ioved anything fried, it was usually greasy fast food.

Yes, 6,000 calories a day sounds like a lot, but I don’t think I’m exaggerating: Fast food breakfast sandwiches were usually my breakfast of choice (with hash browns and a large soda), followed by fast food tacos for lunch (and even more soda). For dinner, I could easily eat half of a large stuffed-crust meat lover’s pizza, along with breadsticks, cookies, and, yep, more soda.

Nothing in particular sparked my decision to lose weight–I was honestly just fed up with being 220kg.

So, on January 1, 2016, my husband and I made resolutions to change our unhealthy lifestyle.

To help me meet my goal, my best friend challenged me to 30 days of cooking for myself (without cheat meals), cutting out alcohol and soda, and exercising five days a week—the complete opposite of what I was doing before. I figured I needed all the help I could get, so I accepted.

By the end of that month, I’d achieved every single goal she’d given me. I’d taught myself to cook, I was learning to count calories with MyFitnessPal, I was going to the gym and actually making progress using the elliptical (using it longer, adding resistance).

While, yes, I dropped some weight, the most important takeaway was that I had actually become addicted to my new, healthy routine.

During this time, I also started up my Instagram account, @FatGirlFedUp.

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Back at it after an active rest day yesterday! Feeling pretty confident about the work I've put into this body of mine in July. This month I set a goal to lift more weights. I think it's important to always set new goals and work on the things that may not be your favorite or that you're not comfortable with so that you can improve. We all start somewhere whether that's with weights, cardio, or even walking into the gym. This journey has no destination so never settle and keep moving on the path to be better than who you were yesterday. . Shirt available via link in bio or teespring.com/stores/fatgirlfedup ——————————————————————————– No more slacking this summer! Fedup & ready to spend the rest of this year fighting back for your health? Vacation time and Summer are almost over so time to get back to our goals! Next dietbet starts 8/6! I joined my first dietbet in January 2016 when I started my journey & it helped me change my life! Time to change yours too & make those resolutions stick! Lose weight, share tips/recipes, giveaways including skype session with me, @fedupfam tees, & get paid!  Link in bio or dietbet.com/fatgirlfedup #goals #motivation #fit #fitfam #obesetobeast #weightloss #weightlossjourney #motivation #fattofit  #dietbet #diet #plussize #fitspo  #motivation #fitness #gym #anytimefitness #fitspo #losingweight #fedupfam #weightlosstransformation #transform #gymlife #fitnessmotivation #fedupfam #fedup #fatgirlfedupsdietbet #extremeweightloss

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My account started off as a personal diary. Soon after, I started making T-shirts since a lot of us (me and my followers) couldn’t find clothing we felt good in, and my Instagram account just grew from there.

I consider my followers friends and family, and together we’ve created a community for people who, like me, were fed up with existing rather than living. I don’t ever want that to change. I make sure they know that it is okay to flaunt their bodies, as long as they’re being kind to themselves.

As I continued my new, healthy routine, my taste in food started to change, too.

As far as my current diet goes, I don’t restrict myself because that would make me want that food more. I just started taking the foods I loved and making them healthier (my go-to meal is oven-roasted blackened salmon and asparagus). I focused on tracking my calories to make sure I was eating more protein, a lot of vegetables, and fewer carbs. And because I wasn’t eating until I felt sick anymore, the weight just started coming off, and it still is.

Here’s what I eat in a typical day:

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Made my favorite healthy meal for dinner and leftovers for meals this week. Blackened Salmon & roasted asparagus! I love asparagus and I always roast it in oven with olive oil, garlic, and pepper. For the Salmon I always use blackened seasoning and cook in skillet or oven. 😍 If you are new here I count calories and currently eat 1400 calories a day. I dont follow a meal plan but aim to eat more protein, veggies, and less carbs. I do however still have carbs every single day. Find what works for you and remember it's a lifestyle, not a diet! Sharing more of what I eat in my next dietbet, link in bio! #weightloss #weightlossjourney #food #foodie #foodisfuel #salmon #fish #protein #gains #dietbet #fattofit #obesetobeast #fatgirlfedup #dietbet #fitspo #diet #losingweight #fit #fitness #goals #countingcalories #fedupfam #fatgirlfedup #extremeweightloss #lowcarb

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Maintaining all of this wasn’t easy. I had to start being able to say “no.” If my friends wanted to eat out, I had to find different ways to spend time with them that didn’t revolve around food, like hiking or watching a movie.

I also enlisted my husband to join me at the gym—a once intimidating place for me.

There’s no getting around it: When I went to the gym, people would stare at me—so I made sure to be the hardest worker in the room. I’d just remind myself that I was in charge of changing the rest of my life. I was there for me, not them.

When I first started out, the elliptical machine was my best friend—it allowed me to manipulate the intensity and incline of my workout. It was ideal because it didn’t hurt my joints like most other machines did when I was at that weight.

Once I got comfortable with that, I also started going to a local class called Pulse Fitness, which is like Zumba. I stood in the back of the class and did as many moves as I could. I challenged myself to be better every time.

Even today, at 78kg, I can’t say whether or not I’ve reached my goal—I’m still on my journey.

And it hasn’t been easy: I’ve often had to rearrange my schedule in order to avoid adjusting my weight-loss goal. I was working 10-hour shifts, for example, which meant that I’d have to work out before, or try to incorporate creative ways to get in extra movement throughout the day.

For example, I would leave my phone on the other side of the room, which forced me to get up to turn off the alarm in the mornings. Other days, I’d lay out my gym clothes the night before, or take them with me to work and forbid myself from going home until I exercised. I had to have a game plan in order to save my own life.

Also, as a result of my weight-loss, I’ve been dealing with lots of excess skin. Right now, my next step is having my loose skin removed through surgery, which I’m actually getting done in the near future. I’ll be getting the skin on my stomach, hips, butt, and back contoured, removed, and lifted. I’m nervous, but excited about the result. (Yes, I’ll be posting about my recovery process for the FedUpFam to follow.)

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My most vulnerable post EVER ON this account & dressing room reminders that this body has beautiful battle wounds of losing over 300lbs. I have a ton of loose skin but however my skin doesn't hold me back from the new life I'm living. My skin doesn't hold me back from being proud of myself, loving myself, or taking care of myself. My skin doesn't make me sad or regret I lost weight, but proud. My skin is a reminder of how far I've come and can be removed if chosen. My health however can't be replaced and is a reminder when I see my beautiful battle wounds. Speak nicely to yourself because you're always listening! Skin is skin so love the body you're in and don't let something so small be such a big excuse. Health is wealth! —————————————————————————– Lets get paid to get lean in  Summer 2018! Fedup & ready to spend the rest of this year fighting back for your health? Start summer strong with our tribe! Next dietbet starts 6/25! I joined my first dietbet in January 2016 when I started my journey & it helped me change my life! Time to change yours too & make those resolutions stick! Lose weight, share tips/recipes, giveaways including skype session with me, @fedupfam tees, @doughbardoughnuts, & get paid!  Link in bio or dietbet.com/fatgirlfedup #goals #motivation #fit #fitfam #obesetobeast #weightloss #weightlossjourney #motivation #fattofit  #dietbet #diet #plussize #fitspo  #excessskin #fitness #gym #anytimefitness #fitspo #losingweight #fedupfam #weightlosstransformation #transform #gymlife #fitnessmotivation #fedupfam #looseskin #fatgirlfedupsdietbet #extremeweightloss

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Overall, it took a long time to feel confident enough to post photos of my body on Instagram, but I’ve gotten to a place where I’m comfortable in my skin. Now that I am, I can motivate my followers, in addition to myself. Though my journey, I’ve realised it’s not about the weight you lose, but the life that you gain.

Lexi Reed as told to Aryelle Siclait. This article originally appeared on Women’s Health.

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