When exercising in the morning, it's important to have a healthy breakfast to provide fuel for your workout. MayoClinic.com recommends waking up early enough to have your morning meal at least two hours before you start the workout. If you're trying to lose weight, derive your calories from healthy, nutrient-packed foods. Don't starve yourself, though; cutting your calories excessively will leave you weary or faint midway through your workout.
Recommended Breakfast Foods
MayoClinic.com recommends a filling breakfast well before your workout; design a meal that gives your body a well-balanced blend of carbohydrates, proteins and fiber. If you enjoy toast, cereals, crispbreads or baked goods, opt for whole-grain varieties. Nutritious muffins and quick breads that use carrots, zucchini or banana will shift your calorie intake from grains to vegetables and fruits, a better option for weight loss. If you drink milk, cut down on fat by drinking skim. Keep yourself hydrated with plenty of fruit juice, but avoid sugary drinks. If you must have coffee, limit yourself to a cup or, at most, two. Make up for the diuretic effects of your morning joe with plenty of juice, water or watery fruit.
Light Alternatives
As an alternative to a full breakfast, you can derive some of your morning energy from a healthy snack eaten the night before. At least an hour before you exercise, have a light bite, such as fruit or yogurt. Depending on your digestive system, you may find it comfortable to eat up to an hour before your workout. If you can handle it, a small and convenient morning snack might include a whole-grain roll or bagel smeared with soft cheese or peanut butter; a hard-boiled egg or a fruit and vegetable smoothie.
Pros and Cons of Carbo-loading
Carbo-loading is a common practice among competitive athletes, particularly during the days leading up to a major game or athletic event. If you're aiming for peak performance on a particular date, you might adopt a modified carbo-loading diet that also takes your weight-loss goals into consideration. Traditionally, carbo-loading aims for a carbohydrate intake of about 70 percent of your daily calories during the days before the event. That's 5 percent more than MayoClinic.com's generally recommended maximum intake. To avoid weight gain, cut out a sugary or fatty food for each carbohydrate you add to your diet. Opt for whole-grain carbohydrates, such as multi-grain breads, brown rice or unrefined grains. Mix your diet up with healthy alternatives like quinoa or bulgur.
Eating Breakfast to Lose Weight
Though it may seem counterintuitive, the act of eating breakfast actually gives you a better shot at losing weight, according to Katherine Zeratsky, a registered dietician writing at MayoClinic.com. By having a healthy and filling breakfast, you're less likely to succumb to mid-morning cravings. According to Zeratsky, this makes you less likely to snack on the junk food typically available around the office or at your school's vending machines. In addition, eating a healthy breakfast increases your chances of being active during the day. If you skimp on your breakfast fuel, you'll be more likely to become weary while out jogging and cut the workout short.
