Home Interrupt Your Overeating Skipping Breakfast to Lose Weight?

Skipping Breakfast to Lose Weight?

by Tina
an empty plate, skipping breakfast

Why are we skipping breakfast?

Breakfast feels like an easy meal to cut out. The problem often is by skipping breakfast and thinking it’ll help to lose weight, we end up eating more than we wanted to later. Sounds familiar?

Many think to “save” calories this way, fewer meals equals fewer calories right?!

Here’s what we usually tell ourselves:

  • “I’m not hungry in the morning anyway.”
  • “Skipping breakfast means I can have a bigger lunch or dinner.”
  • “I’ve read that intermittent fasting helps with weight loss.”

There are other reasons than wanting to lose weight women skip breakfast and meals throughout the day.

I know that my busy schedule often is the reason I don’t eat breakfast, in combination with a lack of meal prepping. Not having to prepare and eat saves time to try to get more done which is crazy sounding as I am typing this.

Food choices, eating too fast, or while multitasking can often make you feel bloated or heavy and mess up digestion. Not eating breakfast and have an empty flat stomach can feel better, that is understandable but not the solution.

In this crazy world sometimes it feels like the only thing we can control is our eating habits and food intake.

Is skipping breakfast bad?

Not eating breakfast may have some positive weight related effects in the beginning but when done regularly it can make weight loss and weight maintenance far more challenging than it needs to be.

Unfortunately, the reality of skipping breakfast has more con’s than pro’s. Here are some common issues it can cause:

  1. Energy Dips, without breakfast, you might start your day feeling sluggish and low on energy. “When I skip meals, I feel so sluggish and can’t concentrate on my work.” By mid-morning, you’re reaching for caffeine. Using coffee or energy drinks as meal replacements can give you a temporary boost but lead to crashes and nutritional deficiencies.
  2. Overeating Later, skipping breakfast often leads to overeating later in the day. You might find yourself ravenous by lunchtime, and that’s never a good base to make food related decisions. It’s leading to poor food choices and larger portions than you need.
  3. Hunger Signals, eating very infrequently, nothing and than too much, can mess up your body’s natural hunger and fullness signals.
  4. Mood Swings, let’s be real – going without food can make anyone cranky. You might notice you’re more irritable or have trouble concentrating.
  5. Slowed Metabolism, contrary to what you might think, skipping meals can slow down your metabolism, making it harder to lose weight in the long run.

And Yet We Keep Doing The Same …

So why do we keep doing this despite the negative effects it has on us?

  1. We Want Quick Results “I just want to lose this weight quickly, and skipping breakfast seems like an easy way to cut calories.”
  2. Fear of Weight Gain “Eating breakfast will just add extra calories. I’m afraid I’ll gain more weight.”
  3. Busy Mornings “I don’t have time to make and eat breakfast. Mornings are hectic enough!”
  4. Diet Trends “I hear a lot about intermittent fasting and it means skipping breakfast. Maybe it’ll work for me too.”

Real Solutions to Try

Skipping breakfast isn’t the answer for weight loss or for saving time. Here’s how to start eating breakfast without fearing weight gain:

  1. Start Small, if you’re not used to eating in the morning, start with something small and easy. Try a smoothie or a piece of fruit with some nuts, a chia pudding or plant based milk with a handful of granola. Gradually build up to a more substantial meal.
  2. Choose Balanced Options, aim for a balanced breakfast with protein, healthy fats, and complex carbs rich in fiber. Think coconut yogurt with berries and granola or a slice of whole-grain toast with avocado and an a tofu scramble. Ensure each meal includes protein and fiber to keep you full longer.
  3. Prep Ahead, mornings are busy, but a little prep can go a long way. Make overnight oats loaded with goodies or prepare your smoothie ingredients to blend in the morning.
  4. Listen to Your Body, listen to your hunger signals. Eat when you’re hungry, even if it’s a  little later in the morning. Don’t force it, but don’t skip it either. You will develop a healthy morning hunger, especially if you stop eating late in the evening.
  5. Enjoy Your Breakfast, make breakfast something you look forward to. Find recipes you love, get up 10 minutes earlier to have time to sit down and enjoy your meal.
  6. Focus on Energy and Health, a healthy, balanced breakfast sets you up for a better day. More energy, better mood, and a kickstart to your metabolism.
  7. Finish Eating Earlier in the Evening, an early dinner and no snacking late in the evening will not only positively benefit your natural hunger in the morning but also your waist line.

Why Breakfast Matters

Contrary to what has been taught these last years eating breakfast can actually help you with weight management.

It starts up your metabolism, keeps energy steady and prevents overeating later. Plus, it’s a chance to get in some important nutrients first thing in the day.

What you choose to eat for breakfast is important and has influence on the outcome.

What to eat for breakfast as a woman over 40?

A plant-based breakfast that’s low to medium in carbs and rich in protein, fiber, and healthy fats is ideal. Here’s what to focus on:

  1. Protein
    • Keeps you full longer and helps maintain muscle mass. Great sources include tofu, tempeh, chia seeds, and no sugar added plant-based protein powders.
    • Example: Scrambled Tofu & Vegetables
  2. Healthy Fats
  3. Fiber
    • Important for digestion and helps stabilize blood sugar levels. Always add plenty of vegetables, fruits, and whole grains.
    • Example: Overnight Millet Chia Porridge 
  4. Low to Medium Carbs
    • Choose whole carbs over refined options to avoid blood sugar spikes. Opt for foods like oats, quinoa, and sweet potatoes as part of a balance breakfast. Kidney beans, butter beans, chickpeas, black-eyed peas, navy beans, lentils and yellow split peas all make good addition to your breakfast.  They are healthy carbs, a good source of protein, as well as zinc and iron.
    • Example: a savory Lentil Beet Pomegranate Walnut Salad

7 Positive Outcomes of Not Skipping Breakfast

Since I started eating breakfast again I’ve noticed this list of benefits,

  • I feel more in control of my food choices and the amounts I eat throughout the day.
  • Less overeating at meal times or snacking between meals.
  • Eating less close to bed time is great for digestion and better sleep.
  • Waking up with an empty and flat stomach, no more bloating.
  • Having fuel in my body helps me to think more clearly, and be more productive.
  • Not using up my brain power on thinking about food all morning and what to eat later.
  • And let’s not forget being less irritable, tired and snappy due to a balanced blood sugar level.

For the benefits of intermittent fasting, which are real, very early, light dinners are the answer.

Eating regular, balanced meals can help maintain a healthy metabolism and support steady weight loss and easy maintenance but also enhance energy, mood, and overall well-being.

Starting with a balanced breakfast ensures an intake of essential nutrients, which supports overall health and energy.

Meal timing is one part of mastering your eating habits. It has a big effect on weight and all over health.


Skipping breakfast might seem like an easy way to cut calories, but it often leads to overeating, nutrient deficiencies, and a slowed metabolism. To maintain a healthy weight and feel energized start your day with a balanced breakfast with plenty of protein, fiber, some healthy fats and slow burning carbs.

Tina x

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