5 Best Breakfast Habits for Belly Fat Loss at Any Age | healthy meals to lose weight | healthy meals to lose weight

Eating breakfast may not be the first thing that comes to mind when you think about how to lose belly fat, but it can have some powerful benefits when done correctly! So the next time you sit down to eat in the morning, do yourself (and your abs) a favor and try one of these 5 best breakfast habits for belly fat loss at any age. You won’t regret it!

Did you know that many people are dehydrated when they wake up in the morning? If your body is in a dehydrated state, it will start looking for calories to fuel your cells. And where will it get those calories? From your fat stores! Start every day by drinking half of your body weight in ounces of water (for example, if you weigh 200 pounds, drink 100 ounces of water). That way, you’ll hydrate yourself naturally. You’ll also be less likely to reach for high-calorie drinks like juice or soda later in the day. Water can help you lose belly fat fast and keep it off long term.

It’s no secret that protein can help you feel fuller for longer, but it’s also particularly effective in helping to reduce belly fat. A recent study published in Obesity Research & Clinical Practice showed that eating more protein increased fullness and reduced hunger more than eating a high-carbohydrate breakfast. Try one of these quick, tasty and healthy recipes that are high in protein: salmon, quinoa or a veggie egg scramble.

If you eat breakfast after an overnight fast, you may feel hungry. This can lead to overeating. Instead, try eating a small pre-breakfast snack that includes protein and fiber. This will keep your hunger in check until it’s time to eat breakfast. To avoid feeling ravenous when you wake up, include some fat or protein with your carbohydrate. For example, have a hardboiled egg with whole wheat toast or peanut butter on whole grain crackers.

The best way to lose belly fat is to make sure you’re eating enough so that your body has to pull from its reserve fat. Studies show that it takes most people between 15 and 17 hours of fasting (no calories) in a 24-hour period before they start burning fat. If you’re not well-fed, your body will break down muscle and use that protein for fuel instead. So if you eat slowly and give your body time to register when it's full, you'll prevent your body from breaking down its own muscle tissue. This also gives time for brain chemicals like CCK, which signal when we're full, to kick in. Skipping breakfast?

While you may think skipping breakfast—especially if you’re on a diet—is a quick way to cut calories, that’s not always true. Studies show that eating breakfast can help keep your appetite in check throughout most of your day and stave off cravings. A bowl of cereal or eggs with fruit will probably keep you fuller longer than cereal or eggs without any fruit. So grab some food as soon as you wake up to avoid overindulging later.