My Best Weight Loss Secret for Breakfast

May 18, 2015 at 9:30 am |

The One Weight Loss Secret You Should Always Know When Eating Breakfast

Over the last four years of keeping off the 129 pounds I lost on The Biggest Loser has most definitely been the challenge of my life. In addition to constantly searching for new tools to help me along my maintenance journey I am ALWAYS going back to the basics of what actually works, not just for keeping the pounds at bay, but what will help you drop the pounds for good!

bread knife and cutting board

(Photo by Olivia Ward)

One of my absolute take away tips from the show is learning about incorporating fiber. I know, I sound like a grandma, “Don’t forget to eat your fiber it’s good for the digestion.” Well guess what? Your granny was right! Fiber great for the body, and it is a secret weapon against the battle of the bulge. From high fiber fruit and veggies to fiber packed low calorie crackers, healthy fiber is found in so many things. Now why is it such a weapon of fat destruction? Let me quickly break it down for ya.

I don’t know about you, but the biggest challenge in any weight loss journey is the battle of the appetite. This unrelenting feeling of hunger is constantly creeping up and calling to you to eat, Eat, EAT! One of the most successful ways to keep appetite at an arms length is to keep foods high in fiber in your daily rotation.

A mere apple and almond butter as a snack is not only an incredible high fiber choice, but it stays under 250 calories! SCORE! In addition to holding off those cravings for more, foods that are high in fiber require you to chew more and longer. By elongating the act of chewing you are stimulating the brain AND giving it a chance to actually tell you that you are full instead of scarfing down high calorie low fiber foods and overeating. It’s like a built in accountability partner.

Lastly, people who chow down on high fiber rich foods at breakfast are shown in studies to consume 15% less calories throughout the day while feeling more satisfied than those who didn’t. I thought I would share with you some of my favorite ways to incorporate fiber at breakfast time.

How to Incorporate Fiber Into Your Breakfast

1. Trader Joe’s Blueberry Wheat Bran Muffins

Trader joes muffin on white plate

(Photo by Olivia Ward)

Yes…i’m suggesting a MUFFIN! These aren’t any ordinary muffins, however. First, they are small and the perfect portion to pair with a protein such as an egg white omelette or greek yogurt; second, they are very low calorie at 100 calories each and weighing in at 4 grams of fiber each. I love these because they are full of healthy wheat bran and good ingredients, but they still give me the feeling that I’m indulging in a delicious muffin!

2. G.G. Scandinavian Bran Crispbread

Bran crispbread on a wood board

(Photo by Olivia Ward)

Now, these crackers were a Biggest Loser staple! They don’t have tons of taste, but they are an incredible vehicle for eggs, avocado, almond butter, and just about anything else. Each cracker only has 20 calories and 4 grams of fiber and they will stay fresh in your pantry for weeks. It’s a delish breakfast that’s quick and keeps me full until lunch. My favorite way to eat them is with mashed avocado, a slice of tomato, and a little olive oil. You can find these at Whole Foods, Health Stores, or on

3. Ezekiel Sprouted Grain Bread

Eziekiel Bread on wood board

(Photo by Olivia Ward)

This was one of the instant conversions I made in my lifestyle change, so you’re going to have to trust me on this one! Ever since losing weight I could count the amount of times I have eaten normal bread. Most bread is just void of real nutrients, even the ones that claim to be high in fiber. Ezekiel bread, however, has 80 calories a slice and 3 grams of fiber, so you can find it in most grocery stores in the freezer section near the “organic” or “gluten free” areas. I personally think it is best toasted, but it can be enjoyed room temperature as well. My favorite way to enjoy it is toasted with a tablespoon of almond butter and 1/2 a sliced banana on top. Trust me this one is a game changer!

So, there you have it: fiber is your new best friend, and not just your Granny’s secret anymore! Let me know how you pack fiber into your diet. I’m always on the hunt for new ways to enjoy it.

Stay Happy & Healthy!

Olivia xo

Here is one weight loss weapon you should always keep in your arsenal…