When it comes to weight loss, what you eat in the morning can have a significant impact on your goals. While breakfast is often hailed as the most important meal of the day, not all morning meals are created equal.

In fact, some popular breakfast options can hinder your weight loss efforts. Here are four morning meals that are bad for weight loss:.

1. Sugary Cereal

Starting your day with a bowl of sugary cereal may seem convenient, but it’s not ideal for weight loss.

Many cereals marketed as “healthy” or “low-fat” are loaded with added sugars, which can spike your blood sugar levels and lead to energy crashes later in the day. Instead, opt for whole grain cereals or oatmeal without added sugars. You can sweeten it with fruits like berries or banana slices, which are not only delicious but also contain fiber and essential nutrients.

2. Bagels and Cream Cheese

While a bagel smothered in cream cheese may sound like a satisfying breakfast option, it’s high in refined carbohydrates and unhealthy fats.

Bagels can contain a significant number of calories and lack the fiber and nutrients found in whole grain bread. Cream cheese, on the other hand, is high in saturated fat and calories. For a healthier alternative, choose a whole wheat or multigrain bread and top it with avocado or nut butter for a dose of healthy fats and added nutrients.

3. Sweetened Yogurt

Sweetened yogurt cups are often marketed as a healthy breakfast or snack option, but most of them are loaded with added sugars. These sugars can add up quickly and sabotage your weight loss efforts.

Instead, opt for plain Greek yogurt and add your own toppings like fresh fruits or a drizzle of honey. Greek yogurt is protein-rich and can help keep you feeling full and satisfied throughout the morning.

4. Smoothies with Hidden Sugars

Smoothies can be a convenient way to pack in fruits and vegetables, but they can also be a hidden source of added sugars. Many pre-made or store-bought smoothies contain high amounts of sugar from sources like fruit juice or added sweeteners.

Additionally, large portion sizes and extra calorie-dense ingredients like nut butter or full-fat dairy can turn a seemingly healthy smoothie into a calorie bomb. To make a weight loss-friendly smoothie, stick to whole fruits, add greens like spinach or kale, and limit the use of high-calorie ingredients.

Remember, when it comes to weight loss, every meal counts. By avoiding these four morning meals, you can make healthier choices and set yourself up for success on your weight loss journey.