According to researchers, it's more important to have a bigger breakfast, with carbohydrates and protein than it is to have any other bigger meal throughout the day for weight loss and to guard against relapse into obesity.
How to do it? When you diet, restrict your calories throughout the day with the exception of a bigger breakfast.
"Although dietary restriction often results in initial weight loss, the majority of obese dieters fail to maintain their reduced weight. Diet-induced weight loss results in compensatory increase of hunger, craving and decreased ghrelin suppression that encourage weight regain. A high protein and carbohydrate breakfast may overcome these compensatory changes and prevent obesity relapse."
-Diet-induced weight loss results in compensatory changes that encourage weight regain.
-Breakfast composition may overcome the obesity-related defect in ghrelin suppression.
-Diet induced increase of ghrelin, appetite and cravings were prevented by enriched breakfast.
-Enriched breakfast may be a strategy to maintain weight loss and prevent weight regain over time.
The men in the study were instructed to consume 1600 kcal per day while the women were restricted to 1400 kcal per day.
When you click the link you'll see the charts for caloric breakdown for men and women. It looks like this for the men: 600 (breakfast), 600 (lunch), and 400 (dinner); while the women had 600 (breakfast), 500 (lunch), and 300 (dinner). You'll also notice the protein to carb to fat ratio. Carbs were relatively low throughout.
The average baseline weight for the subjects was 92 kg and those on the higher calorie breakfast (600 calories) had an average weight loss of 20 kg by the end of 32 weeks. Those who were in the other cohort, eating the same amount of calories, but with a higher calorie dinner and a lower calorie breakfast, lost an average of 15 kg by week 16, but by week 32 had regained an additional 10 kg (total weight loss around 5 kg by 32 weeks).
Why the regain? Cravings, shifting away from the diet. Hunger hormones going awry. Those who had the bigger breakfast didn't relapse.
-To improve weight loss do resistance training.
-Do cardio everyday.
-Stick to the caloric numbers. It all comes down to what goes in your gut. Too many calories and you'll not lose weight. Keep the calories lower after breakfast. Think about it, dinner was 400 (men) and 300 (women) calories for dinner. That's pretty much a snack or a very small meal.
-Reaffirm your goals. Stay the course no matter what. So often people use a crisis as an excuse to fall off the wagon. I've seen it so many times. Don't be that statistic - stay strong.