Skip Nav
Beginner Fitness Tips
If You're Running and Aren't Losing Weight, Try This
Blast Fat and Sculpt Your Arms, Shoulders, and Back With This At-Home Workout
Shopping Guide
Stylish Gear For Your Fall Workouts — All Under $25

Breakfast Tip For Weight Loss

What 1 Trainer Says We All Need to Eat More of to Lose Weight

It's time to add another voice to the ongoing debate of whether or not breakfast is an absolute must when it comes to weight loss. While Marie Purvis might not be a household name — not yet, anyway! — if you use the Nike Training Club app (free), then you've probably worked out alongside her and know how effective she is at pushing the body. Not only is Marie a Nike Master Trainer, but she is also responsible for designing the sweat-inducing, full-body workouts you'll find on the app. Marie's breakfast mantra? "Thirty grams of protein within 30 minutes of waking up." While 30 grams sounds like a lot to manage in one sitting, Marie told POPSUGAR that starting the day like this is essential for weight loss, staying lean, and powering through the day.

Marie explains that while asleep, the body is in recovery mode and essentially fasting. Once we get up and start moving, we're running on empty. If the body isn't nourished quickly, Marie says, it starts holding onto fat and burning muscle instead, which is a less-than-ideal scenario whether you're trying to tone up or slim down. Muscle is essential for burning fat — the less you have, the slower your metabolism. In essence, your body's calorie-burning potential slows down, she says. And while no one can accuse Marie of being a carb-hater, she puts an emphasis on protein in the a.m., because it's what gives the body the boost of energy it needs to perform at its best. Marie also adds that giving the body a good dose of energy-sustaining protein in the morning helps stave off fatty cravings throughout the day. All in all, it adds up to an energized, leaner you.

If 30 grams of protein for breakfast seems unmanageable, take a cue from Marie's typical meal: a spinach and turkey sausage scramble (whole eggs and egg whites) served with some quinoa. For those times when you're on the go, Marie recommends a hard-boiled egg or two along with a protein-filled smoothie.

Image Source: POPSUGAR Photography / Jae Payne
squiroga9558 squiroga9558 3 years

Thank you !!! I'll do it and see how I feel. I've been drinking lemon water for a week, I'll add the banana before my workout :)

squiroga9558 squiroga9558 3 years

I want to workout in the morning, should I have breakfast before or after my routine? When I have my breakfast first, I feel so full and heavy, even with a protein shake. But if I don't have something before my workout Could I hurt myself?. Can someone recommend me something? :(

spicyhippofood spicyhippofood 3 years

Actually Jenny, you can absorb large amounts of protein, what differs is the amount you can actually utilize to build muscle. Research currently says that everyone has a "ceiling" or a max amount of protein they can utilize at once. For example, a 300 lb linebacker would be able to use more protein than say, a 115 lb gymnast. The best advice is to spread your protein throughout the day to ensure you are utilizing protein efficiently and not just packing on pounds.

jlowe4659 jlowe4659 3 years

I thought your body can only absorb a certain amount of protein at a time and it's less then 30.

Anna Victoria Before-and-After Weight Loss
Hot Cocoa Cocoa Puffs Cereal
Best Healthy Granola
Harley Pasternak Weight-Loss Tip
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds