Are your breakfast habits preventing you from losing weight? We asked a nutritionist Sarah Garone, NDTR, CNCThe mistakes people make after 40 quietly and regularly lead to weight gain. “As we age, our metabolism tends to slow down, so don’t be surprised if, after age 40, you can’t eat a high-calorie breakfast without it contributing to your weight,” says Garone. Here are five breakfast mistakes that could be hurting your health and fitness routine.
Not looking at portions
Garone cautions against not watching portion sizes because your dietary needs change as you age. “As with any other meal, portion control is key at breakfast,” she says. “Use the printed serving sizes as a guide for your servings. Rather than looking at them, consider measuring specific amounts of breakfast foods with measuring cups or other tools.”
Overdoing it with added sugars
Garone says breakfast is probably the most sugar-saturated meal Americans eat, with sugary pastries, breakfast cereals and other sweets being the breakfast choices. “But simple sugars like those in these foods aren’t very filling,” she says. “They are digested quickly, giving you a quick energy boost, but after that you might feel hungry by mid-morning. For a breakfast that will keep you satisfied until lunch, replace a high-sugar option with something high in fiber and protein.”
Skimp on protein
While the current protein craze may be a bit overblown, Garone says, it doesn’t negate the satiating effects of this macronutrient. “While not everyone needs large amounts of protein first thing in the morning, a protein-rich breakfast is more likely to keep morning cravings at bay,” says Garone. “At the first meal of the day, try to include a lean protein source, such as nut butter, eggs, beans, or poultry sausage.”
Not eating enough fiber
Garone says fiber is a prime nutrient for filling you up (and, ultimately, keeping excess weight from gaining weight). “Eating more fiber at breakfast can have ripple effects throughout the day,” she says. “Some research even shows that people who eat a high-fiber breakfast are more likely to eat a nutrient-dense dinner! However, choices like refined grains or pastries won’t do the trick for fiber. Instead, opt for high-fiber choices like oatmeal, a vegetarian omelet, or a breakfast burrito with beans.”
Skip breakfast
Garone explains that while weight loss is ultimately a balance between calories in and calories out, skipping breakfast isn’t necessarily a good idea for moving the number on the scale forward. “According to a 2025 study, not eating breakfast disrupts metabolism, alters the gut microbiome and increases the risk of obesity,” she says. “So go ahead and eat in the morning! Just make sure your first meal is properly portioned and try to include a source of fiber, protein, and fat.”
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