Dropping breakfast from my diet as a regular thing, something as simple as just getting started later in the day on eating, has been incredibly helpful in losing (and maintaining lower) weight. It's not the only thing of course; generally eating smaller portions, and moving my butt more are the other two keys. Obsessing over exactly what I'm eating and how much has never helped, but just eating less... it sounds simple, but it's what works.
Even as a kid, I had to drop breakfast. For literally decades, the several hours after I woke up, I'd be nauseated. I cut out certain categories of foods, and now I can eat whatever I want from the remaining categories, but I've also picked up intermittent fasting in the meantime. So now I typically don't eat until sometime after 4pm, with the majority of my intake at dinner. It's working well for me, but my wife just can't handle it.
Yes I used to feel exactly the same as a kid, and into my teenage years. Only really cared about having something to eat in the morning once I got into my mid 20s.
I work with a guy who says he still feels the same now, well into their 30s.
When I had a physical job, I had two breakfasts (6:00 before work, then 9:00). And I needed it, or I'd be super hungry. Now, at my desk job, I have a single breakfast.
And in warm weather, I have difficult to eat in the morning at all.
I'm on the same boat, except I had to drop both breakfast and dinner (2-course lunch, with fish and oranges in the evening) to maintain body weight without gaining fat!
I do this despite doing compound lifts (pull ups, dips, squats) while successfully gaining muscle strength.
Thanks for sharing. I like your idea and noticed that big lunches help me through the evening. Can I ask: What percentage of your weight are you losing per week? I'm doing diet and exercise at the same time and was reading some ideas on percentages to expect/aim for.
My plan so far has been to lose fat in moderate amounts. I found that aiming to maintain the body weight while doing resistance training easily achieves that.
So every week I gain equal amount (in weight) of muscle to the fat lost. The difference is also visually noticeable (increased upper body muscle tone; decreased belly and lower back fat).
I've done the opposite actually. My breakfast is my single largest meal, with every other meal throughout the day being small. For me, my body prefers to have energy throughout the day, and doesn't like having food in my stomach when I sleep. Sometimes I go to bed "hungry" but at least I don't get indigestion or heartburn.
I tried the "breakfast as the largest meal" before, but I couldn't get by not eating much for dinner. A large breakfast made me hungry by mid-day, and so I'd eat more, by the time dinner came around, it was a light salad or some other low calorie food, which affected my insomnia. I can't sleep hungry, I'll stay awake, and miserable all night.
On the other hand, I found being hungry in the morning is short term, and once I got into a project at work or something, I just forgot about it. A light, later lunch (up at 4am, lunch at noon), and a big dinner, and It's not hard at all.
I think this just illustrates that there are actual differences between people. Maybe the primary difference for me is my insomnia. Some people don't have crashes several hours after eating a big breakfast, and they stay satiated longer.
I've found that sticking to a regular schedule causes your body to adapt. You get hungry when you expect food.
Personally, if I don't eat in the evening, I get tired and want to go to sleep, so I'll turn in at 9pm or so and then I'll get up at 2am and won't be able to sleep until 5am. Whereas if I eat, I'll stay up to 1am or so, and then sleep until 8am. Food primarily affects how much energy I have. More food, more energy.
There is definitely no one routine that works for everyone, and learning what it is that fits you best has to be it. I imagine there is a huge lifestyle factor at play too, not to mention general things like a tendency to some acid reflux.
It's great, isn't it? I also like to get a bit of fiber and complex carbs in, and like you, some caffeine. Nothing huge, just something to keep the stomach remembering what it's supposed to do for the rest of the day. After the first week or so of doing it, I haven't wanted more either, how about you?
I go for one 5oz Chobani for protein (12g), and one pack Quaker High Fiber (10g + 4g protein) instant oatmeal. Total 290 calories, and it keeps me going for hours without wanting more (with coffee, of course). I don't track carbs, only portions, but it's (only?) 23g sugar. I sometimes almost forget to eat lunch. And yes, it is great!
I just stop eating earlier, which accomplishes the same thing for me. If I lived different hours, I'd probably switch up my routine just like you suggest. This all started for me though, because once I got out of my teens I stopped being hungry in the morning. I think we all have to do what works best for us, in the long run in terms of health, but also comfort.
