【推荐1】How to Build a Better Breakfast

We all know breakfast is the most important meal of the day. A study found that breakfast eaters were more likely to lose weight .     1     The following will help you really rise and shine.

1. Eat even if you’re not hungry.

Although you might not feel like eating first thing in the morning, it’s a good idea to get something into your system. Eating within 90 minutes of waking up will jump-start your metabolism(新陈代谢)and keep you from getting hungry later.     2    

2. Be boring.

Changing what you eat is a good idea, but you might want to stick to the same old menu. People who allowed their breakfast calories to change have larger waists and a higher possibility of metabolic syndrome(代谢综合征)than those who keep their morning calorie intake constant.     3    

3. Add peanuts or peanut butter.

By eating peanuts or peanut butter, the carbohydrates (碳水化合物)are taken in more slowly and blood sugar does not rise too high.     4     So they are less likely to snack later.

4.     5    

Eat breakfast like a king. It’s well worth following. Those who eat a balanced 700-calorie breakfast over a 12-week period lower their blood sugar and blood pressure twice more than people who eat a 200-calorie meal. They also lose an average of 19.2 pounds.

【推荐3】I know what you’re thinking: pizza for breakfast? But the truth is that you can have last night’s leftovers in the morning if you want to.

I know lots of women who skip breakfast, and they have a ton of different excuses for doing it. Some say they don t have time, others think they’re “saving” calories, still others just don’t like breakfast food.

But the bottom line is that eating in the morning is very important when you’re trying to lose weight. “Eating just about anything from 300 to 400 calories would be better than nothing at all,” says Catherine Brooking, MS, RD, who developed the super-easy eating plan for this year’s “SELF CHALLENGE”. And even pizza can be healthy if it’s loaded with vegetables, and you stick to one small piece.

Breakfast is one meal I never miss, and the same goes for most weight loss success stories. Research shows that eating breakfast keeps you from overeating later in the day. Researchers at the University of Southern California found that breakfast skippers have a bigger chance of gaining weight than those who regularly have a morning meal.

So eat something in the morning, anything. I know plenty of friends who end up having no breakfast at all，and have just coffee or orange juice. I say, try heating up last night’s leftovers — it may sound crazy, but if it works for you，do it! I find if I tell myself, “You can always eat it tomorrow,” I will put away the leftovers instead of eating more that night. Try it and you may save yourself some pre-bedtime calories. And watch your body gain the fat-burning effects.