Lose Weight the Easy Way


Nagina Abdullah


January 27, 2014

Man eating burger.

Many mornings I try so hard to make it to the gym. I think about it the entire evening before, go to sleep excited to start the next day off right, and even set my clothes out so I won’t even have to think when I got out of bed. But when the morning alarm goes off at an unseemly early hour, I push snooze, over and over, and think,

  • “I just need a little more sleep”
  • I dont need that much time to get ready so I can rest for 5 more minutes” and then finally,
  • “What was I thinking? This is just too early for me today!”

When I finally get up, too late to go to the gym before I have to get to work, I feel a sinking feeling in my stomach — I missed my opportunity to be healthier that day and feel great about myself from a morning workout. I know Im not perfect. It’s not good for my overall health to feel guilty every time I dont do something according to plan. Im human — and shit happens!

I do know though, that when I start my day off right, I feel an amazing SENSE OF ACCOMPLISHMENT and CONTROL. It makes me feel good about myself for the rest of the day. I feel happy, content, and productive before it’s even lunchtime.

This rewarding feeling can also come from other parts of my morning routine – especially having a good breakfast.

A good breakfast gives me a lot of energy, and I dont feel hungry until lunchtime. I avoid relying on pastries or bagels that are sitting out during the workday, snacking on high-carb snacks from my pantry, or stuffing myself at lunch to make up for my morning hunger.

I feel satisfied when I start the day with a good breakfast.

I personally went to the grocery store and to online groceries and compared, reviewed, and analyzed dozens of the most common breakfast items — bread, yogurt, fruit, peanut butter, juice and more. Today Im sharing my personal recommendations with you. I’m suggesting specific types and brands of your favorite foods that will make it easier to lose weight.

You can eat the same thing you were eating before, but just UPDATE your ingredients. It takes NO EXTRA TIME from your day – it’s the easiest way to be healthier.

If you like bread, and you cant imagine going without out, then dont! You can improve the KIND of bread youre eating, though. Instead of bread with empty calories that just tastes good, have a bread thats full of fiber and protein — it will keep you full for longer and is better for your body.

If youre eating low-fat yogurt for breakfast, swap it for Greek Yogurt or Cottage Cheese. Theres much more protein in it so it will keep you full for much longer with less calories.

And if you like eating fruit for breakfast, try eating more berries. A 1/2 cup of berries has more Vitamin C than an orange, and 1/3 of the calories of a banana.

You will taste a bit of difference initially, and then you will get used to it. These improved ingredients are a step in the direction of a healthier life.


If You Like:
Try this Instead:
Bread / Toast

100% whole wheat, high-fiber or sprouted grain bread

Any bread that has at least 3 grams of fiber and at least 4g of protein per serving

4855418_orig.jpgPepperidge Farm Carb Style Bread

1 slice Sprouted grain bread (Ezekiel and Food for Life brands)


Oroweat 100% Whole Wheat Bread; Sugar Free

3 egg whites
1 egg yolk and 2 egg whites

Eggs are an excellent, low-calorie vegetarian source of protein
Quickest Option! Hard-boiled (can be refrigerated in shell for up to 7 days — make ahead of time or buy from store)


Veggie Scrambled Eggs OR Veggie Omelet


Note: For easy egg whites, buy from the store in liquid form (All Whites or Egg Beaters 100% Liquid Egg Whites)


Lower sugar and more Vitamin C than other common fruits
Raspberries have 32 calories per ½ cup, compared to a medium banana which has 105. Both are high-fiber sources.
Strawberries contain 75% of your daily recommended Vitamin C, while bananas contain 33%


? Raspberries ? Strawberries ? Blackberries ? Blueberries
Lowfat Yogurt

Greek Yogurt or Cottage Cheese

Higher protein / low calorie dairy alternatives than lowfat yogurt


Plain Nonfat Chobani or Fage Greek Yogurt

Flavored Dannon Light & Fit Greek Yogurt

1390767750.jpgFriendship 1% Cottage Cheese

Peanut Butter

Natural peanut butter

that has roasted peanuts listed as the only or major ingredient



Crazy Richards 100% Natural Peanut Butter


Krema Natural Peanut Butter

Smucker’s Natural Peanut Butter

High-fiber, low sugar cereal

Fiber One Original

8094728_orig.jpg Kashi Original


Special K Protein Cereal
Avatar photo

Nagina Sethi Abdullah, BA, MBA

Nagina Abdullah is a health coach for middle-aged women and professionals. She coaches women to boost their metabolism naturally, shed pounds and keep them off. Her work with weight loss clients led to the creation of Masala Body, an online weight loss platform that provides an easy and accessible system that helps women sustainably lose weight. She has helped over 1200 women successfully lose from 10-80 lbs and create a sustainable lifestyle change. Nagina earned her degree in Molecular and Cell Biology from UC Berkeley.

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