Of all good ways to eat, indulging in a big lunch is probably the worst. You are probably conscious that going without breakfast is not good for you, but you probably are not aware that a big midday meal does not even the score. Lunch is not a pick-me-up; it genuinely pulls your power down.
A recent study found that a group of people who ate a large lunch lost as much efficiency when they returned to work as if they had gone without a whole night’s sleep. However, a separate ten-year-study found that eating breakfast increases efficiency. Another study of adolescents found that kids do better in school when they eat breakfast.
Even so, more than half of all Americans skip breakfast. If you are part of the no-breakfast club, change your eating habits first thing tomorrow morning. Start off the day with a good breakfast, and, at midday, have a light lunch, or if it is possible, hold back until you finish your important chores when you take a rest to eat. In some jobs, looking after your efficiency can be important to your safety.
Why is breakfast so important? When you wake up in the morning, you have not eaten for eight to twelve hours. Your blood glucose and stored carbohydrates are low, and you may be short of other nutrients as well. Your morning meal “breaks” the “fast” and replaces the calories and nutrients you need to help keep you going all day. The calories are burned up quickly, faster than at any other time of the day.
The U.S. Department of Agriculture says that breakfast is so crucial that anything you have is superior to nothing (but avoid sweets like sugary doughnuts) even if you only drink a glass of juice. But you will do yourself the biggest favor of all if you have a good breakfast. The point is to eat foods that are rich in protein, such has left over chicken, turkey or meatloaf, even sandwiches made with tuna or peanut butter; cheese and whole meal crackers are another good choice.
Of course, the old standards like oatmeal and fruit are still a good bet for breakfast. Robin Weston is Third Age’s medical reporter. Check for her daily updates. She is the author of “Ten Days to Deter: How to Look and Feel a Decade Younger.”
Start an Exercise Routine
Once you’ve reduced your calorie intake, it is time to start working out. Diet without exercise will lead to some fat loss, but at some point you’ll reach a plateau. Exercise provide past plateaus while preserving your muscle mass. Your program should include:
* 3-5 days of cardio a week for 30 to 60 minutes in your THR zone. Any cardio will do–doing what you like can make workouts more fun. You should also work at a variety of intensities to get the most out of your workouts.
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