How to control weight gain with these breakfast picks

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As people enter middle age, even those who maintained a slim body begin to gain weight easily. In particular, fat tends to accumulate around the abdomen. Even if one eats the same amount as before and maintains a similar level of physical activity, weight can increase more easily than in the past. This is because metabolism decreases with age.

For this reason, dietary management becomes more important than before, and among meals, breakfast plays an especially important role. Let’s take a look at foods that are good to eat in the morning to help manage health, including weight.

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Eggs

It is recommended to eat a breakfast rich in protein and low in refined carbohydrates. Eggs are a signature high-protein food. Eating two boiled eggs for breakfast can increase satiety and help reduce overeating at lunchtime.

Eggs also help prevent rapid spikes in blood sugar.

Peanut butter

Peanut butter goes well with bread or oatmeal. It contains healthy fats and plant-based protein, helping you feel full for a long time.

In addition, it contains nutrients beneficial for brain health and heart health. However, it is better to choose products without added sugar.

Greek yogurt

Greek yogurt is rich in protein, calcium and probiotics. About 170 grams contains approximately 14-18 grams of protein.

It is better to choose plain yogurt without added sugar, and if the taste is bland, you can add fruits or nuts. It also helps improve gut health.

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Omega-3

Fish such as salmon, mackerel, anchovies and saury are rich in omega-3 fatty acids. These healthy fats help boost metabolism and assist in weight control.

Omega-3 can also be obtained from walnuts, almonds, perilla oil and flaxseed oil.

Cottage cheese

Cottage cheese is a high-protein food containing about 11 grams of protein per 100 grams. Its soft texture makes it easy to eat for breakfast.

Protein suppresses appetite hormones, reduces hunger and helps prevent muscle loss. It is recommended to consume about 1 gram of protein per kilogram of body weight per day.

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Frequently asked questions

Q. Why does belly fat increase?

A. The main reason belly fat increases with age is a decrease in basal metabolic rate. Hormonal changes also have an effect. As testosterone and estrogen decrease, fat tends to accumulate more easily.

Q. Why is belly fat dangerous?

A. In particular, visceral fat surrounding internal organs increases the risk of various diseases. It can raise the risk of cardiovascular disease, type 2 diabetes, high blood pressure and metabolic syndrome.

Q. Are sit-ups alone enough?

A. Many people think that doing sit-ups will reduce belly fat, but this is not true. Exercise that targets specific areas strengthens muscles, but it does not selectively burn fat in that area.

To reduce belly fat, overall body fat must be reduced. For this, aerobic exercise and strength training should be combined, along with proper dietary management.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.