Don't Skip Breakfast!

Breakfast revs up your metabolism, so always fill your tank when your alarm goes off.

For a satisfying breakfast that keeps hunger at bay include protein-rich nonfat dairy. Research in the American Journal of Clinical Nutrition  found that morning skim milk drinkers felt more satiated and ate nine percent less at lunch than subjects who drank another beverage. So work tummy-satisfying dairy into your mornings.

Here’s a few reasons why:

1. When you wake up in the morning, you probably haven’t eaten anything for at least 10 hours.  If you continue to go without food at this point, your body will start to shift into “fat conserving mode” as if facing a food shortage.
2. If you don’t eat breakfast, by you’re much more likely to grab a quick “convenient” snack before lunch.  Many times these convenient snacks have more fat, sugar and calories than your breakfast would’ve had, and without the nutrients and fiber.
3. Even if you manage not to eat that midmorning donut after skipping breakfast, you still haven’t won.  Studies show that those who skip breakfast more than make up for any saved calories by eating more for lunch and dinner.

A high fiber, low sugar cereal with skim milk is your best option: Individuals who eat cereal for breakfast at least five days a week are less likely to be obese than those who don’t. Cereal eaters also take in more fiber and calcium—vital for weight loss. But remember - high fiber, low sugar is key. If the cereal box has grinning cartoon character whirling around in a sugar rush, put it back on the shelf.