Soon after I moved to New York 9 years ago to attend business school, I realized I had never walked as much during the day as I would need to in Manhattan. It was important that I had comfortable pants to wear to move around and to sit in my business school lectures throughout the day. When my go-to pairs of jeans started getting tight and difficult to button (mostly as a result of all the social events, corporate presentations, and food and drinks that went with them), I remember waking up and dreading wearing them.
Finally, one day I gave in and bought the next size up. I felt a huge sense of relief since my jeans were so much more comfortable, but I knew this was a dangerous course to tread and I would keep gaining weight if I didn’t do something right away. A past classmate of mine who gained over 20 pounds said that had gotten to the point where shopping was depressing. She didn’t “feel sexy or attractive, didn’t have many options and feel frumpy trying to hide her expanding gut.”
“Theres something about looking amazing . . . that makes me FEEL amazing! When I put on that size [smaller] skinny jeans and it fit, I felt FANTASTIC!”
“That might look good on me – I’m going to try it on!”
Clothes started to fit her better — and she FELT BETTER about herself.
Emma Johnson, blogger of WealthySingleMommy, threw her jeans out because her thighs were touching and she never thought she would get back into them again. She asked for my help by giving her a quick coaching session, which we recorded.
My recommendations to Emma were to start slowly to make changes to her diet so she would fit back into her jeans — and stay in them. I dont support fads, and I know through trial and error in my own life and with other women whom I’ve helped to lose weight, the best way to lose AND maintain the weight you want is to make changes slowly, so that you get used to them and it becomes a part of your everyday routine.
My first tip is to add protein to breakfast.
Protein is especially important first thing in the morning. You may have rushed mornings and find it difficult to find time for a good breakfast. Youre either getting yourself ready for work, getting your kids dressed and fed and out the door.
Fitting breakfast in is a top weight loss strategy and sets you up for a more predictable and productive day.
Why a High Protein Breakfast is your #1 Priority Right Now to See Results
- You will feel more full
- You will have more energy
- You will burn more calories
Eating two eggs for breakfast has been shown to boost weight loss by 65 percent, compared to the same amount of calories from carbohydrates, like a bagel. NOTE: Protein will NOT make you fat. That is a MYTH.
Protein Options for breakfast
- Lean Turkey
- Lean Chicken
- Grilled or Smoked Salmon
- Eggs
- Egg whites
- Nonfat Greek Yogurt
- Lowfat Cottage Cheese
- Natural Peanut Butter
- Whey Protein (can add in powder form into your smoothie OR purchase Premier Protein pre-made shakes, chocolate or vanilla)
Note: If you have fruit for breakfast, have it WITH 2 tablespoons of natural peanut butter or one of the other protein sources above (e.g., apples or a small banana with peanut butter)
Putting it all together: 3 Easy, Complete High-Protein Breakfasts
1. Eggs:
- Veggie Omelet using 3 egg whites or 2 eggs OR 2-3 hard-boiled Eggs w/ berries
- 1 slice of high protein or high fiber bread with a little butter (see this post for suggestions)
2. Yogurt Parfait:
- 1 cup unsweetened plain Greek Yogurt OR flavored Light N’ Fit Greek Yogurt
- 2 tablespoons ground flaxseed
- Strawberries or raspberries (optional with plain yogurt and not needed for flavored yogurt)
3. Breakfast Smoothie:
- 1 scoop of whey protein OR 1 cup nonfat Greek Yogurt
- Small banana OR ½ cup berries
- Handful of almonds
- Handful of spinach or kale (optional, but a great addition)
- 3/4 cup almond milk
Tip: You should feel full until lunch and have a steady energy all morning (not a high and a low). If not, make a few adjustments to make it work for you.
I use to eat what you have described above but 3 years ago I had to stop eatting dairy! I have reflux issues and dairy is my biggest culpret. Any suggestions…
thank you I love your blog & site! I just came across it by accident and I am so thankful!
Hi Robyn – That’s great you discovered that dairy did not work with your body. You can eat any of the above, just avoid the Greek Yogurt (#2 breakfast) and use whey protein in your smoothie. Eat more eggs and egg whites.