5 Breakfast Mistakes That Can Make You Weight Up After 40 Years

Scale illustration (Pexel)

JAKARTA - Does breakfast habits make it difficult for you to lose weight? nutritionist Sarah Garone, NDTR, CNC, about mistakes that are often made after the age of 40. This without realizing it can cause a slow weight gain.

"As we age, our metabolism tends to slow down. So don't be surprised if after the age of 40, a high calorie breakfast can make weight rise more easily," Garone explained, as reported by the Eat This page, Not That!

Here are 5 mistakes during breakfast that may damage your efforts to maintain your body and health.

1. Not paying attention to Porsi According to Garone, many people forget to adjust their portion of food as they get older.

"Like other meal times, portion control is very important at breakfast," he said.

"Use a dose of food as a guide. Instead of measuring it with eye estimates, try using measuring glasses or other tools so that the portion is more appropriate," he continued.

2. Too Much Supplemented Sugar is often the time to eat the most full sugar, ranging from sweet pastries, Goods, to other packaged foods. Garone says simple sugar like this does not make you full for a long time.

"It digests it quickly so that energy increases, but not long after that you can feel hungry again. For a filling breakfast until noon, replace high sugar food with a richer fiber and protein," he explained.

3. Lack of Protein Intake Even though the current protein trend is considered excessive, Garone emphasized that protein remains important because it makes you full longer.

"Not everyone needs a lot of protein in the morning, but breakfast with higher protein levels can help suppress the desire to snack," he explained.

"Try including protein sources such as peanut butter, eggs, nuts, or chicken sausages into your breakfast menu," he added.

4. Lack of fiber is a very good nutrient to maintain a sense of fullness and prevent weight from rising without realizing it. Garone says increasing fiber intake in the morning can have a positive effect throughout the day.

"Some studies show that people with high-fiber breakfast tend to have more nutritious dinners. Choices such as refined whole grain massage or pastry are not fiber enough, so you should choose oatmeal, vegetables slide, or eat breakfast with beans," he said.

5. MISSing Breakfast Even though weight loss ultimately depends on the balance of calories going in and out, Garone says skipping breakfast is not a good way to lower numbers on scales.

"According to research in 2025, not breakfast can interfere with metabolism, affect the health of the gut microbiome, and increase the risk of obesity," he explained.

"So keep eating in the morning! Just make sure the portion is right and include sources of fiber, protein, and healthy fat," he added.