Every morning, as you rush to start your day, do you often overlook one crucial thing – breakfast? Do you often feel that just a cup of coffee, a bite of bread, or even an empty stomach is enough? Today, I would like to share with you a true story about Mr. Zhang. Mr. Zhang, a busy professional, has long been accustomed to neglecting breakfast. He thinks it saves time and even helps with weight control. However, as time went on, he began to feel tired, had trouble concentrating, and gained weight unexpectedly. This alerted him and prompted him to seek help from a doctor. The doctor's explanation surprised him: it was his breakfast habit that not only did not help him stay healthy, but negatively affected his metabolism and weight. 
The story may sound very similar to you or someone around you. But don't worry, today I'm going to take you through the first thing: Why is a filling breakfast so important? How does scientific research reveal the relationship between breakfast and improving metabolism and preventing obesity? Breakfast is not only the beginning of the day, but also the key to kick-starting our body's metabolism. Scientific studies have shown that breakfast is essential for regulating blood sugar levels and promoting energy balance. After a night's rest, our body is in a lower metabolic state and needs the right amount of nutrients to "wake up" the metabolic system. A well-balanced breakfast can provide the body with the energy and nutrients necessary to help maintain energy levels needed for daily activities. One study found that a regular and nutritious breakfast helped maintain blood sugar stability and reduce the risk of abnormal glucose metabolism. In addition, good breakfast habits have been linked to improved cognitive function and emotional stability. Breakfast should include plenty of protein, healthy fats and fiber, and moderate amounts of carbohydrates. Such a combination will not only promote satiety, but also avoid the energy trough in the morning. Unfortunately, many people overlook the importance of breakfast. Common mistakes include skipping breakfast, choosing high-sugar foods, or high-fat fast foods for breakfast. Far from helping your health, these habits may lead to increased blood pressure in the systemic arteries, fat accumulation, and imbalances in energy metabolism. For example, people who regularly consume a high-sugar breakfast are prone to blood sugar fluctuations, which can affect their appetite and energy levels throughout the day. The habit of skipping breakfast is even more detrimental to weight management. Studies have shown that people who skip breakfast are more likely to consume too many calories in later meals, which increases the risk of obesity. Those who eat a high-fat or high-sugar breakfast may face the dual threat of blood sugar control problems and obesity in the long term. Therefore, choosing the right breakfast and establishing the right eating habits is essential for maintaining health. We need to move away from the wrong breakfast habits and learn how to make a nutritionally balanced, healthy and delicious breakfast that lays the foundation for vitality and health throughout the day. 
Why is breakfast the key to metabolism? In the morning, after a night's rest, the body is in a lower metabolic state, which is called the morning metabolic slow phase. Breakfast, as the first meal to break this state, plays the role of "starting" the body. When you eat breakfast, your body begins to convert energy, and the digestion and absorption processes promote an increase in metabolic rate. Studies have shown that a nutritious breakfast can increase our basal metabolic rate, which means that the body also burns more calories at rest. Breakfast and metabolic efficiencyA healthy breakfast is not just a matter of quantity, but more importantly, quality choices. Breakfasts that contain high-quality protein, healthy fats, and low sugar, such as oats, eggs, and yogurt, can provide stable energy and avoid sharp fluctuations in blood sugar, thereby improving metabolic efficiency. In addition, the right amount of fiber in breakfast can also help enhance satiety and reduce the likelihood of overeating food, which is essential for long-term weight management. The relationship between breakfast and weight managementPeople who skip breakfast tend to gain weight more easily. This is because skipping breakfast can lead to an overdose of lunch and dinner, especially high-calorie, high-fat foods. Studies have shown that people who eat breakfast regularly have easier weight control. This may be because a balanced breakfast can help maintain energy balance throughout the day and reduce the desire for unhealthy foods. The impact of breakfast choices on body weight is equally important when choosing a breakfast. A high-fiber, low-sugar breakfast can help keep blood sugar stable and reduce hunger. For example, whole-grain bread paired with protein-dense foods, such as boiled eggs or soy products, is a premium choice. In contrast, a breakfast high in sugar, such as donuts or candy, raises blood sugar quickly, but quickly decreases again, causing hunger shortly after breakfast and increasing the risk of eating too many calories. 