Dietitians frequently advise eating a nutritious breakfast if you wish to reduce weight. There is a cause behind this, too. Your metabolism (as well as your RMR) significantly slows down while you sleep. Our body’s metabolism restarts when we eat breakfast (and break our overnight fasting cycle). Additionally, if you skip a healthy breakfast in the morning, your body will burn calories by breaking down your lean muscle mass.

Make sure to eat something containing complex carbohydrates (vegetables, whole grains, or fruit) and protein to sustain you till lunch if you want to get the most out of your breakfast. Greek yogurt with fresh fruit or egg whites with vegetables is two excellent choices.

1. Maintain Your Caloric Intake
 

Contrary to what you might think, when you severely restrict your caloric intake, your body switches into survival mode and strives to cling to the calories it consumes. As a result, your metabolism will decline. Make sure to consume small meals every few hours and snacks throughout the day to keep your daily calorie intake above 1,200.

2. Eat More Protein

Foods high in protein are typically low in calories and fat. The case for plant proteins like quinoa, black beans, tofu, and tempeh is particularly strong. Your body needs more energy to burn protein than it does fat and carbohydrates when you consume more protein. Your RMR goes up as a result of this added energy.

3. Increase Your Muscle Mass

Because muscle is “high maintenance” tissue, it consumes more calories than fat. Because they are constantly in use, your body needs to expend more energy to keep them functioning. Even when they are not moving, persons with higher muscle mass ultimately burn more calories than people with lower muscle mass. Add weightlifting to your weekly gym schedule as a result.

To prevent your body from breaking down the newly acquired muscle, it’s also crucial to replenish some of the carbs (glucose) burned right after exercise. For instance, after 10 minutes of concluding a vigorous workout, you should consume a piece of fruit or a little portion of bread.