‘What to do if you have a LOT of weight to lose’ is a series of articles dedicated to the seemingly daunting task of losing lots of weight – think 30kg or more. If you are in this boat then this is the strategy for you. Follow the steps week by week and you’ll soon be on the path to a THINNER and (more importantly) HEALTHIER you.

Don’t skip breakfast

Everyone has heard the saying that “breakfast is the most important meal of the day”.

We usually say this to our kids to give them a good reason to eat breakfast before going to school. And we know that if they eat breakfast, they can concentrate properly, and behave better.

So if it’s important for your kids, don’t you think it’s also important for you?

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Of all of the research-based statements we can make about dieting for weight loss, the importance of a protein-rich breakfast is one of the most reproduced ones. A decent-sized breakfast rich in protein prevents the dieter from making dietary mistakes later in the day. This is because they are satisfied at breakfast time, and kept full until the next normally scheduled meal.

Skipping breakfast means you’d be far more likely to grab a muffin or three at ‘tea time’ in the morning, which puts the rest of your day into a dangerous space calorie-wise.


If you’re not the type of person who likes to eat in the morning, then you can have a protein shake and a fruit.

If you do enjoy eating breakfast, make sure it’s protein-rich. Just avoid eating bacon. It’s full of saturated fat, and very high in calories. Instead, try to stick to eggs, veg, fruit and a slice of whole wheat toast (or oats). Don’t go too overboard portion-wise, but make sure you feel full.

Doing breakfast like this will ensure that the rest of your diet stays on track easier, and that’s a good thing!

Take a look at more tips from the series “What to do if you have a LOT of weight to lose” below:

While All4Women endeavours to ensure health articles are based on scientific research, health articles should not be considered as a replacement for professional medical advice. Should you have concerns related to this content, it is advised that you discuss them with your personal healthcare provider.