🍳 Why we don’t recommend skipping breakfast in most cases

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Why We Don’t Recommend Skipping Breakfast In Most Cases

Believe it or not, one of the most common issues we encounter when helping clients get in shape is not overeating but under-eating. While it's true that weight gain results from consuming too many calories, many people trying to lose weight swing to the opposite extreme by drastically cutting calories through fasting, elimination diets, or skipping meals—especially breakfast. This often leads to hitting a plateau with a slowed metabolism, where there’s no more room to further reduce calorie intake.

To avoid situations like this, we recommend sticking to a routine of three balanced meals a day if you have a significant amount of weight to lose.

Does this mean you can’t practice intermittent fasting? Not at all. You can easily enjoy three meals within an 8-hour eating window. By keeping breakfast in the equation, you’re setting yourself up for a more sustainable and long-term approach to weight loss.

So, do we ever recommend skipping breakfast? Yes, but usually only in the later stages of your journey, when you’re closer to your goal weight and your body needs an extra push to shed the last layer of fat. Until then, maintaining a consistent breakfast routine is a key strategy to prevent under-eating, keep your metabolism active, and ensure you’re on the right path to reaching your fitness goals.

Should You Be Concerned About Sugar Intake If You’re active

We received an interesting question from a reader: Should you be concerned about sugar intake if you’re active? Let’s break it down.

Sugar is pure, fast-digestible energy, which is why long-distance runners and athletes often use gels or simple carbs during their workouts. These quick sources of energy are perfect for sustaining high levels of activity over long periods. But should you follow their lead? It depends on how you define "active."

For many, being "active" doesn’t mean performing at the level of an endurance athlete. If you’re exercising regularly but still have weight to lose, it’s likely that you’re consuming more calories than you’re burning. In this case, opt for slow-digesting carbs with fiber, which provide steady energy and help maintain a caloric deficit necessary for weight loss.

If you engage in long-distance workouts, simple sugars can be beneficial, especially during or after exercise when your body needs a quick energy boost. However, if your goal is weight loss, it’s important to limit sugar intake overall to ensure you’re staying in a calorie deficit.

For those maintaining or gaining weight, simple sugars can be used more freely during workouts to fuel performance. The key is aligning your sugar intake with your specific fitness goals and activity level.

How Often Should Your Strength Training Routine Change?

If you're wondering whether it's time to shake up your strength training routine, you're not alone.

First, understand that change for the sake of change isn't necessary. What's crucial is progressive overload - gradually increasing the weight, frequency, or number of repetitions in your strength training routine while maintaining good form.

Consistency is Key: Stick with a program for at least 4-6 weeks. This gives your body time to adapt and for you to see measurable progress.

Signs It's Time to Change:

1. You've plateaued and aren't seeing progress

2. You're bored and losing motivation

3. You've mastered the current exercises with perfect form

How to Change:

• Adjust variables like sets, reps, or weight. You can try high or low reps for a week.

• Introduce new exercises

• Try incorporating active rest

• Take a deload week

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Publisher: Ryan Engel

Editor: Michael Pender

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