【推荐1】Breakfast is the most important meal of the day. It is also the most neglect (忽视). Common reasons for not eating breakfast include having no time, not feeling hungry, traditional dislike and dieting.

Breakfast simply means “break the fast’’. Your body spends at least 6 to 12 hours each night in a fasting state. In the morning your body needs energy for the day’s work ahead.

A good breakfast should provide 1/3 of your total calorie(卡路里)needs for the day. On average, we eat 400 less calories for breakfast than for dinner. If breakfast doesn’t appeal (吸引) to you in the morning, try eating a lighter dinner earlier in the evening or save half of your dinner for breakfast in the morning.

If you still aren’t hungry in the morning, start with something small like juice or toast or have a nutritious (有营养的) mid-morning snack (小吃) later when you are hungry.

So, you say you are on a diet. Some people fear that eating breakfast will make them hungrier during the day and they will eat more. It is true that eating breakfast is likely to make you feel hungry throughout the day. That is because your body is working correctly. Although you may feel as if you are eating more all day long, in reality you are probably not.

Not eating breakfast can also cause you overeat, since a fall in blood sugar often makes you feel very hungry later. To make matters worse, since your body is in a slow state, it will not be able to burn those extra calories very efficiently (有效). If you feed your body healthy snacks and meals throughout the day, you are less likely to become hungry and stuff (填饱) yourself as soon as you begin to eat.

Since breakfast is the first and most important meal of the day, choosing the right food is important. The best breakfast foods are fruits, juice, lean meat and grain products such as bread, rice, noodles and cereals.

【推荐2】Foods to Eat to Burn More Calories

WATERMELON

Watermelon is brimming with B vitamins which boost your energy levels and curb your need to munch on an extra snack. A cup of diced watermelon contains 46 calories and virtually no fat. Watermelon is a rich source of potassium, dietary fiber, protein, vitamin A, magnesium, vitamin C, and iron.

Watermelon is one of powerful foods to eat to burn more calories. Watermelon is also high in lycopene, the antioxidant that lower your risk of macular degeneration, heart disease, and cancer. With 90 percent water, watermelon is filling you up, but are not filling you out. Enjoy fresh watermelon juice, smoothie, or use it any summer fruit salad you like.

GRAPEFRUIT

Grapefruits speed up your metabolism and help burn a lot of calories. This fruit will help feel full faster and longer. According to the U. S. Department of Agriculture National Nutrient Database, one half of a grapefruit contains around 53 calories. Moreover, grapefruit is rich in fiber that may help stabilize your blood glucose levels. You can add grapefruit to your fruit salad, smoothies or drink a grapefruit juice.

CELERY

The secret of celery is very simple: it contains less calories and helps burn more than you eat. Celery mostly consists of water and that’s why it is good as a part of a balanced diet.

However, this food is not suitable for celery diet only as your body won’t get the necessary minerals and nutrients. So the best decision will be to combine it with some other foods.

WHOLE GRAINS

Studies show that whole grains are healthier than refined grains and that they lower the risk of getting a chronic disease. This type of grains is also a good part of a diet as it takes more time to digest and you won’t get hungry for a longer period of time. Whole grains are rich in various vitamins, minerals and carbohydrates but low in fat.

GREEN TEA

Rich in antioxidants green tea boosts your metabolism and helps lose weight, which is just fantastic for ladies, isn’t it? Simply enjoy a cup of hot fragrant green tea and do a great favor to your body.

【推荐3】Physical activity calorie equivalent(相等的)( PACE) labels could improve on labels that identify only calories and nutrient content, according to a new scientific review.

Under the proposed system, a small bar of chocolate would carry a label informing consumers that it would take 23 minutes of running or 46 minutes of walking to bum off the 230 calories it contains. The large-scale application of PACE labels could, on average, cut calorie consumption by up to 200 calories per person per day, according to researchers.

Amanda Daley, lead researcher from the University of Loughborough, said that PACE labels would present the information in a more accessible way to consumers than the existing calorie and nutrient content labels. She told CNN that the current labeling system “hasn't made a huge difference to obesity in the UK.”

She and her team looked at data from 14 studies that examined the effectiveness of PACE labeling in reducing calorie consumption. Researchers caution that the number of studies included in the review was small, and most took place in controlled environments rather than real-world settings, but still conclude that PACE labeling is worth trying. A reduction of about 100 calories per day, combined with a sustained increase in physical activity, could reduce obesity rates, according to Daley. She called PACE a “really simple and really straightforward” strategy, and suggested it could be used on food and drink packaging, supermarket labels and restaurant menus.

However, Nichola Ludlam-Raine, a registered dietitian and spokesperson for the British Dietetic Association, flagged some issues with PACE labels. Ludlam-Raine said PACE “ could be extremely problematic” for those with eating disorders as it suggests that food needs to be “burnt off”. It also promotes the idea that calories, rather than nutrients, are the main consideration when it comes to food, she added. “Remember, you cannot out-run a bad diet,” said Ludlam-Raine, explaining that exercising doesn't mean you can live off chocolate and fizzy drinks.