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Are your breakfast choices secretly sabotaging your weight loss efforts? We consulted nutritionist Sarah Garone, NDTR, CNC, to uncover common breakfast blunders people over 40 might be making that could lead to gradual weight gain. “As we get older, our metabolism slows, making it harder to consume a high-calorie breakfast without seeing it reflected on the scale,” Garone explains. Here are five breakfast pitfalls that could be derailing your health and fitness journey.
One major mistake Garone highlights is neglecting portion control, which becomes increasingly important as our nutritional needs evolve with age. “Portion control is crucial at breakfast, just as it is with any other meal,” she advises. “Instead of guessing, use the serving sizes indicated on packaging as a guideline. Measuring out specific quantities with measuring cups or similar tools can help you maintain consistency.”
Not Watching Portions
According to Garone, breakfast is often the most sugar-laden meal of the day for many Americans, with sugary pastries, breakfast cereals, and other sweet treats being popular choices. “However, simple sugars found in these foods don’t keep you full for long,” she notes. “They’re rapidly digested, providing a quick energy spike but leaving you hungry again by mid-morning. To stay satiated until lunch, opt for breakfasts rich in fiber and protein instead of those high in sugar.”
Overdoing It on Added Sugars
Skimping on Protein
While the current protein craze may be a bit overhyped, Garone says, that doesn’t negate the satiating effects of this macronutrient. “While not everyone needs copious amounts of protein first thing in the morning, a higher-protein breakfast is more likely to keep morning cravings at bay,” Garone explains. “At the first meal of the day, try including a source of lean protein, such as nut butter, eggs, beans, or poultry sausage.”
Not Eating Enough Fiber
Garone says fiber is a prime nutrient for keeping you full (and, ultimately, for keeping excess weight from creeping up). “Getting more fiber at breakfast may have ripple effects throughout the day,” she says. “Some research even shows that people who eat a breakfast high in fiber are more likely to eat a nutrient-dense dinner! Choices like refined grain cereals or pastries won’t do the trick for fiber, though. Instead, opt for fiber-rich choices like oatmeal, a veggie omelet, or a breakfast burrito with beans.”
Skipping Breakfast
Garone explains that while weight loss is ultimately a balance of calories in and calories out, skipping breakfast is not necessarily a good idea for moving the number on the scale. “According to 2025 research, not eating breakfast disrupts metabolism, impairs the gut microbiome, and raises the risk of obesity,” she says. “So go ahead and eat in the morning! Just be sure your first meal is appropriately portioned, and try to include a source of fiber, protein, and fat.”