If you’re aiming to shed some pounds, you might think reducing your portion sizes is the key. However, fitness coach Tom Hull cautions that this approach may not always be the best route, especially when it comes to breakfast.
Hull, a personal trainer and popular diet advisor on TikTok, emphasizes that the first meal of the day plays a crucial role in supporting weight loss. “A single slice of toast is a poor breakfast choice if you’re looking to lose weight,” he said. While it may seem like a small portion, he warns that it may leave you feeling hungry shortly after eating, increasing the temptation to snack before your next meal.
“With such a minimal serving—roughly 180 calories without butter—you’re likely to feel unsatisfied and may end up raiding the fridge,” Hull explained. He suggests that people should aim for more substantial portions, particularly those rich in protein, to help curb cravings and sustain energy levels throughout the day.
Hull advocates for a balanced approach to meals, recommending a reasonable portion size for breakfast, lunch, and dinner. “Aiming for adequate protein intake and a good volume of food in every meal helps prevent unnecessary snacking and supports better adherence to your calorie goals,” he added. This strategy, he believes, can contribute to more sustainable weight loss by reducing the likelihood of overeating later in the day.
Nutritionist Aaron Nee supports Hull’s perspective, particularly on the importance of protein in weight loss diets. Speaking in a TikTok video, Nee addressed a common confusion: “People often wonder how to maintain a high-protein diet while eating fewer calories.” He shared his solution: choosing foods that are low in calories but high in protein. He pointed to seven items that fit this description, which can be a valuable addition to a weight-loss breakfast.
The NHS also offers guidance on healthy breakfast choices. While some people opt to skip breakfast to cut calories, the health service recommends eating a nutritious, fibre-rich breakfast. A balanced option, such as wholegrain cereal with semi-skimmed milk and fresh fruit, can provide essential nutrients without overloading on fats, sugars, or salt.
Hull’s advice and the backing from nutrition experts highlight that making the right breakfast choices is a key factor in achieving long-term weight loss goals. Instead of underestimating the importance of the first meal of the day, aiming for balance and protein could be your secret weapon for success.
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