Research shows a hearty breakfast increases attention span, enhances ability to concentrate and keeps energy levels high throughout the day. It may even help you lose weight!  Eat breakfast helps control your appetite through the entire day. So, ironically, I’m gonna advising you to eat MORE instead of LESS! No more skimpy "toast and tea" or "cereal and milk" breakfasts. Let me explain. The following tips are gonna help you:

Tip #1: Eat Early

Studies show breakfast goes hand in hand with successful weight loss and long-term weight maintenance. It takes the edge off your appetite all day long, preventing craving and bingeing.

When you eat a hearty breakfast, which includes at least 1/3 of your day’s food, you’ll be much less likely to load up on high calorie foods later on. This alone can save you 300 calories a day and 30 pounds in a year.

Tip #2: Coffee Ain’t Enough

Studies show people who have successfully lost weight and kept it off eat breakfast every day. Unfortunately, Americans are skipping breakfast more than ever. There’s a clear link between the decline in the American breakfast and the expansion of the American waistline.

Tip # 3: Eat Breakfast at Work

For people who just don’t have the time or inclination to eat breakfast at home before dashing off to work, simply create an office breakfast stash consisting of your favorite breakfast foods: bread, peanut butter, cereal, oatmeal, milk, yogurt, fruit, nuts... you name it. Almost everything you normally eat at home can also be enjoyed at the office.

Tip #4: Take Breakfast Shortcuts

My job is to make eating healthy, fun and simple for my clients. That means going to the grocery store and stocking up on your favorite breakfast items so that they are at your fingertips when you’re in a hurry and you need them.

For instance, I buy 4 cups of fresh or frozen blueberries each week, so I can sprinkle them on my cereal every morning and never run out. I keep a running tab to make sure I always have enough whole rolled oats, walnuts, light butter, brown sugar and orange juice. Your meal will be most delicious, filling and satisfying if it contains a good balance from at least four food groups. Of course, you get maximum nutrients that way. But, here are some reasons eating this way will help you lose weight:

·        A whole grain provides fiber, which takes longer to eat and makes you feel full. Research shows when you eat a higher-fiber meal, it’s easy to naturally eat fewer calories during the day.

·        A fresh fruit (or vegetable) provides bulk, water and fiber, so that you feel nice and full with fewer calories. Research shows when you eat a high water food, such as a fruit or vegetable at your meal, you naturally eat 100 fewer calories and don’t even make up for it with more calories later!

·        Protein is necessary to feel satisfied and reduce carbohydrate cravings.

·        A healthy fat, such as nuts or oil makes your food taste better but also helps make you feel full and satisfied for a longer time.

Your Favorite Breakfast  (will be...):

1/2 cup old-fashioned oats (150 calories)
1 cup skim milk (90 calories) or soymilk
1 pinch of salt
1/2 oz. chopped nuts (80 calories), or 1/8 cup (1/4 cup nuts -- 1 oz. = 160-180 calories)

Microwave 5 minutes in a large bowl (it will spill over in a small bowl). Leave in microwave another couple minutes, so the oats soak up the liquid.

Add and mix in:

1 tsp. brown sugar (20 calories)
1 Tbsp. light butter (50 calories)

Mix in:

1/2 cup blueberries (40 calories) or other fruit
1 Tbsp. Wheat Germ (25 calories)
On the side, enjoy 6 oz. orange juice (80 calories)

Total calorie load: 535

I’m sure you’ll LOVE this breakfast as much as I do and will start looking forward to it every day. And, by the way, if you find you’re not hungry in the morning, lighten up your evenings so that you ARE hungry in the mornings! A light evening will make weight loss even more of a sure thing!