Therefore, eating it regularly may increase the number of calories you burn during the day ( 18, 20).īased on several studies, it appears that protein’s effects on metabolism and appetite are most prominent when about 30% of calories are consumed from protein. Protein’s effect on your hormones and fullness may automatically reduce the number of calories you consume per day, which is an important factor in weight maintenance ( 20).įurthermore, protein requires a significant amount of energy for your body to break down. Protein has also been shown to reduce levels of hormones that increase hunger ( 19, 20).
Protein increases levels of certain hormones in the body that induce satiety and are important for weight regulation. However, skipping breakfast does not automatically lead to weight gain.Įating a lot of protein may help you maintain your weight, since protein can help reduce appetite and promote fullness ( 16, 17, 18). Those who eat breakfast tend to have healthier habits overall, which may help them maintain their weight. But if you don’t like eating breakfast or are not hungry in the morning, there is no harm in skipping it. If you feel that eating breakfast helps you stick to your goals, then you definitely should eat it. This may be one of the things that come down to the individual. In fact, skipping breakfast may even help some people achieve their weight loss and weight maintenance goals ( 15). Studies do not show that skipping breakfast automatically leads to weight gain or worse eating habits ( 13, 14, 11). However, while people who eat breakfast seem to be very successful at maintaining weight loss, the evidence is mixed.
One study found that 78% of 2,959 people who maintained a 30-pound (14 kg) weight loss for at least one year reported eating breakfast every day ( 12). Summary:Įxercising for at least 30 minutes per day may promote weight maintenance by helping balance your calories in and calories burned.Įating breakfast may assist you with your weight maintenance goals.īreakfast eaters tend to have healthier habits overall, such as exercising more and consuming more fiber and micronutrients ( 9, 10, 11).įurthermore, eating breakfast is one of the most common behaviors reported by individuals who are successful at maintaining weight loss ( 1). It’s important to note that exercise is the most helpful for weight maintenance when it’s combined with other lifestyle changes, including sticking to a healthy diet ( 8). One review concluded that one hour of exercise a day is optimal for those attempting to maintain weight loss ( 1). In some instances, even higher levels of physical activity may be necessary for successful weight maintenance. Several studies have found that people who do at least 200 minutes of moderate physical activity a week (30 minutes a day) after losing weight are more likely to maintain their weight ( 5, 6, 7). As a result, your weight is more likely to stay the same. When you are in energy balance, it means you burn the same number of calories that you consume. It may help you burn off some extra calories and increase your metabolism, which are two factors needed to achieve energy balance ( 3, 4). Regular exercise plays an important role in weight maintenance.
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