What is a good breakfast?

new lease

Hi all,
apologies if this has been asked before.
Im a 20yr old female who weighs 96kg.

I've decided to turn my life around and get healthy and fit and im just wondering what you would consider a good breakfast?

Also there seems to be a bit of a debate about which is better cardio workout or resistance training. Is this an either or thing or should I alternate between the two?

Thanks for any advice you can give :-)

Alf Veedersane

Whatever you eat for breakfast will only matter in the context of what you eat in the day. If you burn more than you take in, within reason, you'll lose weight.

But a good start is to avoid most processed cereals. Some people like eggs, some porridge, some fruit. There are options but it has to be something you can see yourself sustaining.

new lease

Cheers thanks Alf that makes total sense :-) im going with a salad for lunch and chicken/fish for dinner with two hours excercise a day minimum. So hopefully I will be burning more than I eat.

Thanks for the ideas I genuinely hadn't a clue. I've never been a breakfast eater so I figure that if I get into the habit of eating a healthy one and buying healthy ones that I wont want to/be able to fall of the wagon as im on a tight budget.

Alf Veedersane

new lease wrote: »

Cheers thanks Alf that makes total sense :-) im going with a salad for lunch and chicken/fish for dinner with two hours excercise a day minimum. So hopefully I will be burning more than I eat.

Thanks for the ideas I genuinely hadn't a clue. I've never been a breakfast eater so I figure that if I get into the habit of eating a healthy one and buying healthy ones that I wont want to/be able to fall of the wagon as im on a tight budget.

A lot of people don't eat breakfast because they don't feel hungry first thing. I don't eat til around 11.

Some people can't leave the house without a breakfast. Eat when you're hungry.

If you go to here you can calculate your BMR and your TDEE. Your BMR is the calories you need, the TDEE is the calories you burn. Less than the TDEE and more than the BMR is what you're looking at but don't be too drastic. It won't be sustainable.

Use something like MyFitnessPal to track what you eat every day. Put down everything so you get an accurate count for the calories consumed. You'll need to weigh what you're eating to start with but pretty soon you'll know by eye how much you're having. You ust need to know that for logging on MFP.

It takes a bit of time and tweaking to get there but you will.

Tar.Aldarion

Breakfast smoothies are great, banana, peanut butter, chia seed, mmm. Or else just porridge + fruit.

Johnny Drama_11

I usually have porridge with pumpkin seeds and/or banana on the weekdays and have eggs at the weekend.

new lease

Wow thank you so much! I didn't know such a thing existed for free and it was great being able to see it laid out in black and white and actually understanding the difference between the two! I've just downloaded MyFitnessPall now

I'm definitely taking on board everything that has been said. And I'm glad that I can eat when i'm hungry. I thought i'd have to be breakfast at 9am lunch 2pm etc.

And the idea of the smoothies and porridge with different fruit/ seeds are great. It's nice having a few different ideas so I can vary it instead of getting bored with one .

boombang

Porridge with some sultanas. Affordable, tasty and will keep you going to lunch no problem. You won't look back.

runawaybishop

Alf Veedersane wrote: »

A lot of people don't eat breakfast because they don't feel hungry first thing. I don't eat til around 11.

I'm eating my breakfast now.

OP, exercise wise strength training is better for fat loss than just cardio as it retains muscle. Its important to do exercise that you enjoy though, if lifting weights is something you dislike then you won't stick to it so you might be better off looking into bodyweight exercises or strength/cardio abs workout like Jillian Michaels etc. If you like cardio then by all means incorporate it into your routine, just do not neglect resistance work.

new lease

Thanks Runawaybishop.

I actually really enjoy doing weights. I like being able to set little goals with them so that when I achieve them I feel good :-) I'm not a big fan of cardio to be honest I was just doing it as I thought (obviously wrongly now) that I had to do both to see some results. I tend to go puce red when running to the point where id two random people stop me and ask if I was ok because of it so im kind of delighted that I can now do more resistance training instead :-)

new lease

Thanks Runawaybishop.

I actually really enjoy doing weights. I like being able to set little goals with them so that when I achieve them I feel good :-) I'm not a big fan of cardio to be honest I was just doing it as I thought (obviously wrongly now) that I had to do both to see some results. I tend to go puce red when running to the point where id two random people stop me and ask if I was ok because of it so im kind of delighted that I can now do more resistance training instead :-)

Chancer3001

Protein

Boom boom

Protein protein

Boom boom

(Have this little rhyme playing in your head and you'll be fine)

Frank Bullitt

Porridge or ezeikal bread if I have some, I am lucky that it is widely available here in Vancouver, and it breaks up the diet from just having porridge, and some eggs with them of course, maybe 2 or 3.

Inspector Coptoor

Eggs & bacon with a smoothie made from frozen blueberries, almond milk & a scoop of whey.

colman1212

bacon, eggs, mushrooms, avocado, smoked salmon cooked in coconut oil.

fits

I have porridge and throw in some frozen summer berries while its cooking. Add a Spoon of honey.

rick_fantastic

first of all congratulations on taking the first step and making decision to change your life.

set yourself realistic goals - starting off, 2 hours a day exercise is probably too much... (unless your talking about low impact, walking etc.) baby steps and all that!!!

there is many schools of thought on whats the best type of exercise - cardio, resistance training, high intensity interval training (hiit), weights etc. - you need to figure out whats best for you... personally i do a mixture of all of above but mainly hiit...

for me - i don't like porridge or eating too many carbs first thing in morning so my daily breakfast mon - fri is usually

half grapefruit first thing (supposedly is good for settling blood sugar levels)(the bitterness wakes me up too )
followed by shake with
1 scoop protein, 200ml water, spoon greek yogurt, handful mixed berries, 5/6 walnut halves, as much spinach as i can fit into the shaker
get a 7euro soup blender from tescos and wizz it

eggs and turkey bacon at the weekends

this keeps me feeling full from 8am to 2pm and i usually fit in a 40min interval training session before i have my lunch

its important to keep enough fuel in the tank when training to allow for recovery - try to limit eating carbs for after training..

try not to watch the scales too much - take some photos so you can track your progress and gauge your progress by how your clothes fit

try and avoid alcohol as much as possible

if your planning on going low carb, have one day a week where your up your carb intake to help your body recover... you need to replenish your energy stores

try stick to complex carbs and avoid processed food as much as possible! brocolli & green leafy veg needs to become your best friend!!! dinner plate should be 50% green veg, 25% lean protein, 25% complex carb like

brown rice (70grm portions)
sweet potato (200gm portions)

drink plenty of water

and remember results don't happen overnight - don't give up!!!!

MiloDublin

I swear by pinhead oats, bring them to the boil and turn off heat the night before, then reheat for breakfast. They release energy slowly. I notice I don't get any hunger pangs until lunchtime. I lost weight big time and feel much better

MiloDublin

I swear by pinhead oats, bring them to the boil and turn off heat the night before, then reheat for breakfast. They release energy slowly. I notice I don't get any hunger pangs until lunchtime. I lost weight big time and feel much better

CalKul

A bowl of muesli.. Mix the packets you can buy of muesli with some extra oatmeal. It has be the best because the oats swell up when you've eaten them(in porridge they already have swollen before you've eaten them) you won't feel hungry until lunch time!

new lease

Thanks everyone for all your advice and suggestions they're great!

rick_fantastic wrote: »

.

set yourself realistic goals - starting off, 2 hours a day exercise is probably too much... (unless your talking about low impact, walking etc.) baby steps and all that!!!

I'm definitley giving myself small goals :-) i.e. In a months time I want to be able to do ten push ups without my arms shaking as much :-)
I'm definitley taking on board what your saying about the two hours I think I will put something thats low impact in there. Im finding my feet at the moment with what excercises I like doing and what ones I dont :-).


Thanks for the recipe im definitley going to try it :-) I'm glad to know that it keeps you going that long because im really trying to keep myself from being hungry so that my sweet tooth doesn't reappear ( I know in the future it'll get to that point where I don't notice it but at the moment I still have to tell myself no :-))



its important to keep enough fuel in the tank when training to allow for recovery - try to limit eating carbs for after training..


Thanks I'll have to bear that im mind.


Honestly im not going to go near the scales for the next few months. I just want to be fitter and healthier and if I know that im eating the right stuff and doing the right excercises for me then im going feel better about myself regardless of a number on the scales especially as hopefully I'll be able to see some improvement on my ability to do certain things :-).

try and avoid alcohol as much as possible

I'm kind of an oddball here as I actually don't like the taste of alcohol that much so it won't be hard to stay away from it.


if your planning on going low carb, have one day a week where your up your carb intake to help your body recover... you need to replenish your energy stores

Thanks I didn't realise i'd have to do that :-)

I've pretty much binned everything processed in the house and replaced it with good stuff :-) And I think me and green leafy veg are going to get along great!

and remember results don't happen overnight - don't give up!!!!

Thanks :-D. I'm definitley not looking for instant results :-) I know where I am now and I know just seeing little improvements in myself will keep me going :-D :-D