Eating Breakfast and 5-6 small Quality Meals can Boost your Metabolism and increase Fat loss.

It is possible to increase your metabolism, boost your fat loss just by eating breakfast and spreading your food intake into 5-6 small meals a day.

When you eat a healthy meal your body automatically begins to digest that food and then begins to burn it as fuel for energy. This burning of fuel results in your metabolic rate going up for a short time.

It takes your body on average about 2 to 3 hours to break down the macronutrients and assimilate the micronutrients from the food you eat.

During this time your metabolism is elevated and in fat burning mode.

Naturally it not only how frequently you eat, but the types of foods ingested that will result in creating a higher metabolic rate. Protein  and complex carbohydrate foods such as vegetables and beans  are ideal for stimulating the metabolic rate because they are harder to digest.

Once your body has digested that food, your metabolism begins to slow down again. By eating every 2 to 3 hours, you’re forcing your metabolism to stay at a higher level, maximizing your body’s ability to burn body fat and stay lean.

The first 30 minutes of the day are Vital to boosting your Metabolism.

When you sleep, your metabolism is at its absolute lowest, so you need give it a boost as soon as you can to trigger the fat burning process to begin as early in the day as possible as well as increasing your energy output.

The two best ways to jump-start your metabolism after waking up in the morning are by eating a breakfast that contains protein or by exercising. Naturally the best approach is to do about 15 mins of exercise and eat breakfast.

If you haven’t been exercising it is important that you first meal be eaten within 30 minutes of waking up.

Breakfast should consist of some protein such as eggs, tuna or sardines on toast, a couple of tablespoons of leftover meat. You can include a small amount of grain as well.

Ideally breakfast should also be the largest meal of your day. This gives your body plenty of time to utilise the calories consumed during the day.

Eating a very starchy meal such a coffee and toast with jam, or highly processed breakfast cereals has minimal effect on raising your metabolism. Generally this kind of breakfast results in a drop in energy by mid morning.  Ever had that mid morning cravings for coffee and something sweet?

If you skip  the vital step of eating breakfast and don’t begin eating anything substantial until lunchtime, you’re missing out on all those golden hours of fat burning .

If you’re not a breakfast eater then I suggest that you start out with a small serve, say a poached egg on whole grain toast or avocado, cheese and tomato on toast.

Don’t think that you can even stomach that, then try a smoothie enriched with a good quality protein powder and some fruit. In my clinic I recommend protein powders made by Metagenics or Biocueticals.

By taking the small step of eating even a little bit of healthy breakfast you will find that within a week or so you will begin to wake up hungry actually looking forward to breakfast.

By eating breakfast and dividing your meals into smaller more frequent serves you can

  • give yourself a boost
  • increase your energy
  • eliminate the mid morning and afternoon energy crashes,( that “ oh if only I could  take a nap feeling”,)
  • have more energy into the evening to enjoy your leisure time
  • as well as increase your body’s ability to burn fat stores.


How easy and good is that!  So do yourself a big favour, start your day with 15-20 minutes of moderate exercise/movement and eat a healthy breakfast.

So how could you change your morning routine for better health?

What are your favourite metabolism boosting foods? Share them here for the benefit of others.

Please leave any comments and questions below, I do read then and will respond.


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Dedicated to Supporting you to Get Well, Stay Well and Flourish,




Dr. Sonja Gwosdezki

Chiropractor and Wellness Consultant

Weight-loss and Wellbeing Empowerment Coach