Breakfast can hands down be the most important meal you eat every day. The meal sets the tone for the rest of your day and can provide you with a way to eat healthy foods first thing in the morning. However, because breakfast is so important to the rest of your day, it can also derail your health goals depending on what type of breakfast you eat.

If you want to lose or manage your current weight, breakfast can be a helpful way to get the necessary nutrients in order to help you meet your goals. To learn more, we talked with Courtney D’Angelo, MS, RD, author at Go Wellness, about specific breakfast habits that are helpful for your waistline.

Oftentimes people will be trying to lose weight without focusing on how much protein they’re getting in their day, but protein is one of the most important nutrients for your weight loss goals.

“Protein is essential for building muscle and reducing fat, and it’s one of my main recommendations for anyone who’s trying to lose weight, especially around the waistline,” says D’Angelo. “Consuming enough protein has shown to help you feel full longer, which is vitally important if you have a habit of snacking on more sweets or unhealthy snacks after breakfast.”

If you’re looking to add more protein to your breakfast, you could try foods like eggs, Greek yogurt, cottage cheese, or black beans, “or you could make a bowl of oatmeal and add in a scoop of your favorite whey protein,” says D’Angelo.

Many of the most beloved breakfast items come packed with added sugar, but this can, unfortunately, have a negative impact on our health goals if consumed on a regular basis. Because of this, D’Angelo suggests limiting your consumption whenever you can.

“People use sugar from their morning cup of coffee to eating pastries, donuts, or cereal as a breakfast meal, and too much sugar will make you want to consume more sugar throughout the day,” says D’ Angelo. “These sugary sweets, snacks, foods, or drinks also carry more empty calories, which can lead to weight gain, and a chance to develop type 2 diabetes.”

According to the Dietary Guidelines for Americans, it is suggested that adults consume no more than 50 grams of sugar daily, but ideally no more than 25 grams. If you can, maybe switch out a pastry for a slice of whole grain toast and your favorite nut butter.

“I have a glass of water when I wake up and one with breakfast because water keeps you hydrated, which in turn provides more energy and the body will function more effectively,” says D’Angelo. “The benefits can be even greater for some people who replace a sugary beverage with water because they are automatically cutting back on sugar and calories.”6254a4d1642c605c54bf1cab17d50f1e

Drinking water before breakfast has been found to help reduce appetite, and one study found that water may help improve metabolism. It’s also important to drink enough water not just at breakfast, but throughout the day to help keep your digestion moving.

“If you eat toast for breakfast, you may want to stay away from white bread and switch to whole wheat bread,” says D’Angelo. “Evidence has shown that eating whole grains can decrease the calories retained in your body and increase your metabolism at the same time.”

Whole grains, which include wheat, barley, oats, and rice, also contain much higher levels of fiber than white bread since they haven’t been as heavily processed. Fiber can help digestion and keep you feeling full and more satisfied for longer periods of time.

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Cheese is everywhere. It’s on your pasta, in your omelet, shoved into a sandwich, and can even be sprinkled on your salads. Because there are so many types of cheese to choose from, it’s easy to incorporate a slice, crumble, sprinkle, or shred into your dishes throughout the day—every day. Although cheese gets both a good and bad rap as far as affecting your health goes, if you’re looking to lose weight, you may be wondering what the dairy product could do to your waistline.

According to one of the registered dietitians on our medical expert board, Lisa Young, PhD, RDN, author of Finally Full, Finally Slim and The Portion Teller Plan, cheese can have both a positive and negative impact on your waistline.

“Cheese can be both good for your waistline or bad, depending on how you include it in your diet,” explains Dr. Young.

Let’s start with the positives.

When discussing the positives, cheese can provide you with two benefits: protein and aiding in weight loss.

“For the positive, cheese is a good source of protein which helps keep you satisfied, so a little goes a long way,” says Dr. Young. “And if you’re watching weight, part-skim is best.”

RELATED: 10 Low-Fat Cheeses You Can Eat When You’re Losing Weight

Protein takes longer to digest than carbs, so it stays in your stomach longer, making you feel fuller for an extended period of time. This may help you avoid any unwanted snacking or overeating in your next meal, which are two factors that may lead to potential weight gain.

If you’re looking for a cheese rich in protein, try low-fat cottage cheese. According to the U.S. Department of Agriculture, one cup contains about 24 grams of protein. It makes for a great breakfast option or snack throughout the day.

If you’re looking for part-skim, part-skim mozzarella cheese comes in at about 20 grams of protein per cup.

Otherwise, Young suggests adding an ounce or two of cheese to a salad. Or, on top of a slice of toast.

However, too much cheese can cause the opposite effect.6254a4d1642c605c54bf1cab17d50f1e

“For the con, the calories in cheese add up quickly, so watch your portion and stick to one to two ounces, or two fingers worth,” says Dr. Young. “Cheese can add to weight gain when you nibble mindlessly on cheese at a cocktail party or you cut slice after slice.”

An example would be consuming two slices of Boar’s Head White American Cheese, which equals 110 calories. Although it may not seem like a lot at first glance, think about how often you add cheese to your meal. Whether it be adding it to your sandwich, or topping it onto a bowl of pasta, it adds up.

Furthermore, in a study published in the journal, Nutrients, an excess amount of dairy intake, which includes cheese, has been shown to increase body weight in adults aged 18 to 50 years old.

Young also suggests not adding cheese to your meal when eating other protein-rich foods.

“For example, skip the cheese on a burger or a Turkey sandwich,” she suggests. “Or, if you have a salad with egg and beans, skip the cheese.”

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Attempting to lose weight is never easy. And it’s notoriously difficult the older you are. For people 50 years old and above, it can present unique challenges compared to younger people attempting to lose weight.

“Losing weight after 50 becomes more difficult because as we get older, metabolic rate slows down due to muscle loss,” says Lori Chong, RDN, LD, a registered dietitian at The Ohio State University Wexner Medical Center. “Having more muscle increases metabolic rate; less muscle mass decreases metabolic rate.” She notes that for women, losing weight after 50 can also be difficult due to hormonal changes that occur before and after menopause.

“In addition, this is a time of life in which we can be very busy with families, work, and aging parents,” she says. “All of these things combined can lead to stress and poor sleep, which can lead to higher insulin levels (promoting fat storage) and cravings for quick energy sources (ie, high fat, high sugar foods).”

It also snowballs into more unhealthy habits, since these time demands often mean those over 50 are time-crunched, which means that exercise habits may also slide, as well as more restaurant meals, which are often higher in calories than home-cooked meals. If you’re struggling to lose weight over 50, here are seven tips that will help you lose some pounds and shrink your waist. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

“You can engage in strength training with bodyweight exercises, resistance bands, or weights,” says Chong. “This helps minimize muscle loss and therefore minimizes that metabolic drop.” According to the American Heart Association, adults should strength train at least twice a week.

“Water helps everything from your skin to helping food sail smoothly through your system,” says Bonnie Taub-Dix, RDN, registered dietitian nutritionist and author of Read It Before You Eat It – Taking You from Label to Table. “Although it’s said that you need 8 glasses of water a day, each of us has different needs and your fluid needs may also depend on the weather (we need more in hot temperatures) and on your level of activity (if you sweat a lot you need more water). Watery foods like soup, fruit and veggies also help you feel full with very little calories.”

With that in mind, according to the Mayo Clinic, men should drink about 15.5 cups (3.7 liters) of fluids a day, and women should drink about 11.5 cups per day.

Keeping up with cardio exercises doesn’t just keep your heart in shape, it can also help keep your metabolism burning as you age. “Cardiovascular exercise improves metabolism for a time after your exercise session,” says Chong. “How long this increase occurs can vary from a few hours to a few days, but generally the time is longer for more intense workouts.” According to the American Heart Association, adults should do cardio training at 150 minutes per week.

Eating sweets too frequently can pack on pounds because “added sugar gives you extra calories, but no nutrients,” says Chong. “Most of us enjoy a sweet indulgence, but it is way too easy to go overboard. A good daily limit for added sugar is 25 grams per day for 2,000 calories.”

“Paying attention to your hunger and fullness cues could not only help with your weight, but more importantly, it could help you become more aware of your physical and emotional need for food, and in the long run, that could help you maintain the weight you lost,” says Taub-Dix. “Eating more mindfully also helps you enjoy meals with guilt as a side dish.” Plus, tuning into your hunger cues has been studied to be an important tool to help people lose weight.

“In our quest to limit added sugar, avoiding drinks made with sugar is a great place to start,” says Chong. “Sugar in liquid form is rapidly absorbed, causing a significant spike in insulin to keep blood sugar stable. When insulin is high, our bodies store fat rather than using it for energy.”

RELATED: Surefire Ways to Lower Your Blood Sugar, Say Dietitians

Eating more satiating foods can help us feel full for longer, which can prevent binges of unhealthy, high-calorie foods down the line. “Fiber comes from unprocessed whole plant foods: beans, lentils, fruit, vegetables, whole grains, nuts, and seeds. A high-fiber food will keep us full longer than one that provides no fiber,” says Chong. “Chewing these whole plant foods takes longer than eating processed foods. This extra time allows our brain to recognize feelings of fullness before we have overeaten.”

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Lose Your Gut! Blast Your Belly! The New Secrets to Flat Abs Fast! Who can resist reading about the latest technique that promises… A Tighter Tummy Today!

For those who want to target the area rolls over the waistband of her jeans. Here’s the problem: There’s really no diet or exercise that can perform “a surgical strike,” a laser-focused attack on belly fat alone. And that frustrates many people when they don’t get the super-quick results many diet programs promise.

“You can’t spot reduce abdominal fat,” says Melissa Daniels, RD, head nutritionist, and director of managed plans for G-Plans, a science-based weight-loss and wellness company co-founded by nutritional scientist Philip Goglia, PhD. “The key to shrinking your midsection,” says Daniels, “is reducing overall body fat percentage.“

Daniels advocates a three-pronged diet plan that will help the majority of people who tend to hold their weight around their waists: 1. eat enough of the right combination of macronutrients to maximize your specific metabolism; 2. fill up on proteins; 3. avoid pro-inflammatory foods and choose those that fight inflammation.

Read on, and for more on how to eat healthy, don’t miss 7 Healthiest Foods to Eat Right Now.

Eat the right mix of protein, fats, and carbohydrates for your metabolism.

Upwards of three-quarters of the population has a fat-and-protein-efficient metabolism, according to Dr. Goglia. That means they digest fat and protein more efficiently than they do carbohydrates. So, eating a diet that’s higher in protein and fat and moderate in carbohydrates should help people with this type of metabolism lose overall body fat and maintain wellbeing best.

Daniels recommends that the breakdown of macronutrients in your daily diet be 50% protein, 25% fat, and 25% carbohydrate. (Related: What To Eat in a Day To Drive the Most Weight Loss.)

“Eat most of your carbs early in the day,” she says. “Most people are more active during the day, so you will want to create a fuel pattern that keeps you going throughout the day. You’re not going to run a marathon at night, so you don’t need a bunch of carbs with dinner.” If you find it challenging to get 50 grams of protein daily, try a protein shake in the morning. Here’s The #1 Best Protein Powder for Weight Loss, Says a Dietitian.

Daniels points out that high carbohydrate intake in the evening prevents the body from going into deep REM sleep, thus disrupting sleep and recovery.

Your eat-them-early carbohydrates should come from single ingredient starches such as yams, sweet potatoes, oats, oat puffs, and quinoa. Fruit and vegetables will also make up the remaining carbohydrate of the day.

READ MORE: The 20 Healthiest Low-Carb Foods

Fill up on Proteins

Your dinner should be your biggest protein meal of the day to rebuild the muscle you have broken down, says Daniels.

An example of an appropriate dinner would be a piece of fatty fish, like wild-caught salmon, with a side of dark leafy greens such as sautéed spinach or asparagus. Fish has anti-inflammatory and fat-burning benefits when eating at nighttime; this is when your body has time to rest and repair your muscle tissue. Using high-fat fish as a dinner choice increases the amount of omega fatty acids consumed at night, the result is a deeper sleep, increased growth hormone release, and reduction of inflammation.

When planning lunch, think about supporting your afternoon energy patterns so that you don’t have late-afternoon energy dips or cravings, says Daniels. So, a good lunch might consist of a ½ starch portion (like ½ cup of rice or four ounces of yam or potato) with a 4-ounce meat source (like a grilled chicken breast) plus a cup of spinach or beets or a salad, she suggests.

Avoid Pro-Inflammatory Foods

Inflammation is your body’s natural reaction to invaders like plant pollen or viruses.

Persistent or chronic inflammation, however, is unhealthy, and it is most commonly triggered by the foods you eat.

Chronic inflammation has been linked to cancer, heart disease, diabetes, depression, and Alzheimer’s disease. Inflammation also contributes to weight gain. Recent research has shown that inflammation can interfere with the hormone leptin that tells the brain when you’ve had enough to eat.

“You want to remove high inflammatory foods from your diet,” says Daniels. Pro-inflammatory foods include processed bread, refined carbohydrates, fried foods, red meats, and sugar-sweetened beverages. “Consuming more of these types of foods will contribute to inflammation and distention in the abdominal region,” says Daniels.

Read more: Popular Foods That Increase Inflammation, Say Dietitians

Instead, load up on foods that fight inflammation. And you can guess what they are: Fruits and vegetables, such as apples, blueberries, and leafy greens, all of which are rich in natural antioxidants and polyphenols, compounds found in plants that may protect against inflammation.

Read more: Popular Foods That Reduce Inflammation, Says Dietitian

Takeaway

These three diet practices won’t melt your belly fat overnight, but they will begin to shrink fat cells all over your body, which you’ll eventually notice when you slip on your jeans and they slip off you without a belt to hold them up. To speed up your slim down, also try these burning 40 Easy Ways to Burn Extra Calories Every Day.

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Some foods help fuel your summertime weight loss, like these 30 diet gems, along with three metabolism-boosting drinks. Some foods, however, will derail your fitness goals even when it seems like they’re perfectly innocent. A Cleveland Clinic dietitian has pointed out what she says is the ultimate worst food to snack on, especially at night, if you’re trying to get in shape and be healthy. It’s not one that often gets named, and it’s also followed by a close second.

Julia Zumpano, RD, LD is a registered dietitian at the Cleveland Clinic. For the well known hospital system’s blog, Zumpano has highlighted two foods that, she says, are among the all-time worst latenight snacks you can select.

Keep reading to learn the worst nighttime snacks for fitness, and get more from The Worst Breakfast Habits for Your Waistline, Say Dietitians. Also sign up for the Eat This, Not That! newsletter for useful weight loss and wellness tips delivered to you daily.

First, Zumpano says, it’s important to establish disciplined parameters around the hours you eat. She says that if you’re invested in being your best, it’s ideal to finish your last meal of the day before 6 P.M.

RELATED: This Is Gisele Bundchen’s Exact Diet and Exercise Routine

If, past dinnertime, you’re struck with a craving, consider whether you’re truly hungry… or if you’re simply longing for something to stimulate you. Zumpano says that many nighttime noshers get the impetus to munch not because they’re hungry, but simply because they’re bored. She suggests this is one of the worst reasons for eating.

If this sounds like you, the sudden urge to snack could actually be a prime time to do something constructive, like read, fold a load of laundry, or even throw in a few minutes of exercise—like this 5-Minute workout that melts belly fat the fastest, according to a trainer.

However, if none of that takes your mind off eating…

Zumpano says many go-to snacks that have a way of satiating boredom or calming stress are loaded with calories, fat, and not much else. Plus, she points out, eating salt has a way of triggering a powerful sweet tooth, which just leads to more trouble!

RELATED: What Happens to Your Body When You Eat a Bag of Potato Chips

Zumpano says that of all the guilty-pleasure foods you may reach for when it feels like you can’t resist, one is the absolute worst: It’s cereal. Zumpano says it’s important to face the fact about cereal. It’s usually sweetened, which means sugar is a main ingredient—and you already know that sugar has a lot of implications not only for your weight, but also for your health. Plus, Zumpano says, the milk that we add to cereal pours on extra calories, carbohydrates, and often, fat. (How does your favorite cereal stack up? Do not miss Every Cereal Brand in America in 2021—Ranked!)

For nights when you just can’t seem to quiet that craving, Zumpano says you should consider having a low-sugar, high-fiber cereal onhand. She adds that it’s worth taking the conscientious step to measure your portion of no more than one cup. Then, for that cereal effect you love, the Cleveland Clinic’s blog lists natural, unsweetened milks like almond, flax, hemp, soy, or coconut milk as preferred complements to your cereal bowl.

RELATED: 7 Best Oat Milk Brands to Buy, According to Dietitians

For more, check out:

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It’s not just what you’re eating that can cause weight gain but also how you’re eating it. By that, we mean that your eating habits—you know, the things that are so ingrained into our routines that we barely notice we’re doing them—play just as much of a role in your weight maintenance as the not-so-great foods you might be eating.

And that’s great news because if you can identify those unhealthy eating habits, you can completely change the course of your health for the better. Tweak just a few of these unhealthiest eating habits every day and you could be on your way to a flatter belly in no time! While you’re at it, might as well stock up on these 7 Healthiest Foods to Eat Right Now.

In a 2011 national survey from the Calorie Control Council, 17% of Americans admitted to skipping meals to lose weight. The problem is, skipping meals increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal. And don’t say you don’t have time for breakfast; it’s easy if you make these overnight oats!

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

No, it’s not because your metabolism slows down after this time—that’s a common food myth. But it is true that late-night eaters are more likely to gain weight compared to those who take advantage of the early bird special, according to a study published in the journal Appetite. It’s not because they don’t burn those calories as rapidly; it’s because these night owls are more likely to binge eat (after starving themselves since lunch) and subsequently choose unhealthy foods high in sugar and fat to quickly put in their rumbling tummies. Not only will these high-energy foods pack on the pounds, but many of them can make it harder to fall asleep. And if you didn’t already know, getting enough sleep is one of the answers to how to lose 10 pounds.

Our homes are filled with hidden eating traps, and simply being aware of something as simple as the size of a bowl can influence how much you eat. For example, a study conducted at Google’s New York office found that placing M&Ms in opaque containers as opposed to glass ones and giving healthier snacks more prominent shelf space curbed candy consumption by 3.1 million calories in just seven weeks. So what does that mean for your weight? The lesson here is clear: Clear junk food off your countertops to start losing weight and to make better choices. And here are 21 Foods to Toss Out of Your Kitchen For Good!

If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Association found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

That’s a recipe for disaster. When you feel like you aren’t able to enjoy something indulgent from time to time, it can leave you with hard-to-ignore cravings. So enjoy that food you’ve been eyeing—just as long as they’re not The Cheat Meals That Are Never Worth it, According to an Expert.

You may think it’s beneficial for your hourly pay, or to prove yourself to your boss, but eating your lunch at your desk isn’t doing your waistline any favors. And you’re not the only one doing this. According to research conducted by the NPD group, roughly 62% of working American professionals dine “al-desko.” The issue is that you’re eating distractedly, which can cause you to consume up to 50% more calories than you intended, according to a 2013 review in the American Journal of Clinical Nutrition. Instead, take a minute off from work and dine in the breakroom, at a nearby park, or even at a restaurant.

A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal.” Why? Because when you order items bundled together, you’re likely to buy more food than you want. You’re better off ordering your food piecemeal. That way you won’t be influenced by pricing schemes designed to hustle a few more cents out of your pocket.

You manage to avoid the office candy bowl, which is pretty impressive—especially on super stressful days—but you’ve got to let off some steam somehow. If you don’t, it could lead to chronically elevated cortisol levels, causing sleep and immunity problems, blood sugar abnormalities, and weight gain. (Related: Are Cortisol Levels And Stress To Blame For Your Weight Gain?)

A University of Vermont study found that overweight participants who reduced their TV time by just 50% burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.

If you’ve just hopped on the Paleo or low-carb bandwagon, proceed with caution! Often diets that cut out entire food groups do not allow for the balance and moderation we need to follow a healthy, lifelong eating plan. Plus, dieters who follow these plans may be prone to potentially dangerous nutritional deficiencies. Or you may simply get bored with your restricted plan and end up overeating down the road.

You’ll save money and calories! Countless studies show that restaurant fare is both high in calories and loaded with salt, the ingredient that causes belly bloat. Cooking your own meals can help you cut back on both of these measures. In fact, Johns Hopkins researchers found that home cooks will consume nearly 200 fewer calories than people who eat out more often. For some drool-worthy lunch ideas, check out these 25 Super-Healthy Lunches Under 400 Calories.

We’re all for walking meetings, just as long as they’re not lunch meetings. That’s because studies have found that people who stand while munching end up scarfing down 30% more at their next meal compared to those who sit. Researchers speculate that it’s because our body subconsciously dismisses a standing meal as a “false meal,” which causes us to eat more later in the day.

One study found that when given an option, a whopping 98.6% of obese individuals opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.

Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35% more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.

An irregular eating schedule can undercut your metabolism. Research from John Moores University in Liverpool found that women who fluctuated between eating low- and high-calorie meals were less happy with their bodies than those whose plates contained a similar number of calories from meal to meal. But it’s not just fluctuating meal size that can derail your weight-loss goals. A Hebrew University study from 2012 found that mice that were fed high-fat foods sporadically gained more weight than mice that ate a similar diet on a regular schedule. Your move? Figure out how many calories you need to achieve your desired weight, and evenly divide that number by the three, four or five meals and snacks you eat per day. Aim for each of your meals to be roughly that size and eat them at about the same time each day. For more metabolism-boosting tips, check out these 55 Best Ways to Boost Your Metabolism!

And you don’t necessarily need to. Eat until you’re 80% full, then stop. In Japan, this method is called hara hachi bun me, which roughly translates to “eat until you are eight parts (out of ten) full. Remember, you can always eat a high-protein snack later. Make it one of these 25 Best High-Protein Snacks in America!

A study from the University of Alabama found that emotional eaters—those who admitted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn’t involve food and you’ll prevent yourself from overloading on calories.

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits, you’re adding an additional 150 calories to your meal. Eat three throughout dinner and that’s 450 calories. That’s also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What’s worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

When it’s time to order out, here’s our advice: order ahead of time. Like, right after you get in the office. Researchers from the University of Pennsylvania and Carnegie Mellon University found that when people ordered lunch more than an hour before eating, dieters chose meals with an average of 109 fewer calories than those who ordered immediately before lunch. The reasoning behind the saved calories? Your willpower to choose healthy meals rapidly deteriorates when your mind is distracted by a rumbling stomach that craves energy-dense food. Talk about being hangry.

An analysis published in the journal Sleep Medicine found that keeping a television in the bedroom was associated with shorter total sleep time. It’s not just TV that will prevent you from getting a restorative night’s sleep (which, if you didn’t already know, is one of the essential rules for weight loss); it’s also noshing in bed. When you reserve your bedroom for snoozing, you can train your brain and body to associate slipping under the covers with sleep—making it much easier to catch some ZZZ’s.

Yes, this bad eating habit goes for everything from sodas and alcohol to juice cleanses and bottled teas. That’s because beverages often lack healthy fats and fiber: two satiating nutrients that keep hunger pangs at bay. A study published in the American Journal of Clinical Nutrition found that participants ended up drinking more (and thus consumed a greater number of calories) until they felt satisfied, compared to when they ate solid food.

There are several factors at play when it comes to satiety, and experts believe that both the sound and the physical act of chewing helps monitor your consumption; they think chewing will even increase satiety better than slurping. So, take a cue from a recent study published in the same journal—which found that thick smoothies made people feel fuller than a thin drink with the same amount of calories—by adding in a generous scoop of Greek yogurt and a sprinkling of crunchy nuts to your protein shakes in the mornings.

Keeping healthy snacks on hand at all times makes it hard to fail. Without them, your ravenous self will likely dig into whatever high-calorie food you can get your hands on. Cut up veggies and store them in the fridge to dip into hummus, keep fruit in a bowl on a counter near your keys, and stock up on an assortment of nuts. Looking for more ideas? Check out these high protein snacks.

Just because you’re going to see a movie doesn’t mean you need to buy an extra-large popcorn. The same goes for that leftover food from the morning meeting that’s been placed in the breakroom. Just because it’s free—or because you’re bored—doesn’t mean you should eat. Whenever you see food that’s tempting you, ask yourself, “Am I actually hungry?” Test yourself by knocking back a cup of water and waiting 10 minutes. Around 60% of the time, people inappropriately respond to thirst by eating instead of drinking, according to a Physiology & Behavior study. It’s one of the reasons you’re always hungry.

We’ve all been there. You come home too late and you’re way too exhausted to deal with dinner. Nine times out of ten, the solution is either ordering in or heating up a frozen pizza. The problems with those solutions are that the average take-out meal can climb to well over 1,000 calories and frozen pizza isn’t the well-balanced diet meal of your dreams. That’s why it’s important to come up with a meal plan. You can even let us do it! Our 1-week healthy meal plan) shows you just how easy it is to prep in advance. That way, you can always have ready-to-eat healthy foods to turn to when time is tight, hunger is high, and your energy is low.

It’s time to put an end to TV dinners once and for all. According to a Food Quality and Preference study, people who listened to music with headphones while eating consumed significantly more of the exact same food compared to those who weren’t jamming out.

Alcohol can make you drowsy, but it inhibits your ability to get quality deep sleep later at night. Ideally, don’t have any drinks 90 to 120 minutes before bedtime. This will allow enough time for your body to metabolize alcohol before your body transitions into the deep stages of sleep.

RELATED: 7 Unhealthiest Drinks for Weight Loss

If your coffee tastes like ice cream, you’re doing it wrong. Adding packet upon packet of sugar will ultimately cause your blood sugar to spike and crash—which makes you crave unhealthy food—and can ultimately lead to weight gain. And it’s not just sugar you have to be worried about if you’re looking to save calories. According to a 2017 study published in the journal Public Health, researchers found that nearly 70% of coffee consumers drink coffee with caloric add-ins (including sugar and creamers); out of those people, close to 16% of their daily caloric intake came from sipping on their coffee concoction. That 16% translates to an additional 70 calories a day more than non-coffee drinkers. There are some add-ins that are OK to use—like cinnamon or a splash of almond milk—but just don’t use these 7 Things You Should Never Add to Your Coffee.

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Most of us aren’t getting the nutrients we need every morning to blast fat all day. You can do better—and should.

A high-protein breakfast can lead to guaranteed long-term weight loss. Science proved it, according to the book Zero Belly Breakfasts. Of people who’ve lost 30 pounds or more, 80% kept the weight off by eating a high-protein breakfast every day, according to a study done by The National Weight Control Registry.

Read on for nutritionists’ picks for your worst breakfast habits and the mistakes you’re blindly making—and then try these best breakfast habits to drop 5 pounds and stock up on the healthiest foods to eat right now instead.

You’re told to eat as soon as you wake up, but it may lead to weight gain if you’re not hankering for a meal yet. Listen to your body: “Try tuning into your natural hunger/satiety signals and have breakfast only once you are truly physically hungry. Your body knows best about how much and when you need to eat,” says Julieanna Hever, MS, RD, CPT, a plant-based dietitian, and author of The Vegiterranean Diet and The Complete Idiot’s Guide to Plant-Based Nutrition. Don’t wait until you’re starving, though; this can lead to poor choices and overeating. If you’re in the mood for something refreshing and not too “heavy-feeling” try one of these smoothie recipes for weight loss!

No newsflash here, but worth a cautionary reminder: “Starting the day with a large high-fat, high-sodium breakfast will give you a bloated belly and you will feel sluggish all day!” exclaims celebrity nutritionist Lisa DeFazio, MS, RDN. “It takes a lot of work for your body to digest those calories and you will be sleepy, bloated, and unproductive. Skip the ‘grand slam’ with eggs, bacon, sausage, pancakes, hash browns, [and so on] and your belly will thank you!” And when you’re out to eat, be sure to stay away from the worst restaurant breakfasts in America.

“Eating large amounts of fiber in the morning will make you gassy,” warns DeFazio. “Yes, fiber is important, but don’t overdose on it. A large amount at one sitting will make you very bloated and gassy by mid-morning. [Make sure to] drink a lot of water when you eat fiber to move it through the digestive tract. Otherwise, it can get stuck!” And be sure to steer clear of the worst “fiber-rich” foods for weight loss, many of which beckon from grocery shelves and claim to be the star in your morning meals.

“This seemingly-innocent food is almost always loaded with added sugar,” cautions Lisa Hayim, RD, and founder of The Well Necessities. “In fact, most companies use synonyms or alternative words for plain old ‘sugar’ to disguise it. When choosing a granola, look for a ‘no sugar’ added and steer clear of coconut sugar, agave, and even evaporated cane juice.”

So, maybe your New Year’s Resolution was to keep up with current events better. Sorry folks, still not a good excuse to turn on the tube while you eat. “Being focused on the TV takes away the mindfulness of eating and the appreciation of the flavors and textures of the foods you’re putting in your mouth, as well as the size of the portions that you’re eating,” say The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure. Instead, take the time to eat slowly and mindfully, chewing every bite consciously and sans distraction from the ol’ tube.

“Most people realize a carb-loaded bagel with a smear of cream cheese may not be the healthiest option because it typically contributes in excess of 500 calories. But even if you’re only eating a healthy bowl of oatmeal or a plate of fruit, it still backfires,” explains The Nutrition Twins. “You digest carbs in several hours, and without protein to provide longer-lasting satiety, you’ll be starving by mid-morning. Also, once you’ve digested the carbs without a source of protein, your blood sugar quickly drops and you’ll crave a pick-me-up, likely in the quickest form you can get it—sugar!” What to do instead? Choose fiber-filled carbs and be sure to have a lean protein with it. Both will keep blood sugar levels stable and keep you feeling full longer so you don’t find yourself at the vending machine mid-morning. The perfect example would be a small bowl of oatmeal with eggs or with Greek yogurt.

Whether you skip the bowl because you’re just chillin’ on the couch with the Today Show crew or because you’re too rushed to bother with dishes, sticking your hand in a cereal box is a big no-no. “When you do this, portion control is non-existent because it’s nearly impossible to even know how much you consume,” advise The Nutrition Twins. “A box can hold 10 servings or more. And even if you have three servings, you probably won’t know it since it doesn’t make a huge dent in the box. It’s far too easy to eat hundreds of calories unknowingly.” Carve out time to set a place at the table and eat from a bowl with real utensils. Here’s more proof that mindful eating is key to weight loss.

Think you’re making the virtuous choice? Beware. “Yes, fruit is healthy and rich in antioxidants, but if you don’t add protein to the mix, you’ll be distracted by your hunger an hour or two later,” explain The Nutrition Twins. “This will more than likely result in you needing to make a desperate trip to the vending machine where you may grab the first thing you see.” Consider these 19 High-Protein Breakfasts That Keep You Full for plenty of a.m. ideas!

Beyond just a low-fat yogurt, it’s also important to avoid maintaining a low-fat breakfast regime in general. “Our brains are mostly fat and yet health-conscious people trying to lose weight will cut fat to cut calories. But you need to remember that fat enhances satiety which keeps you from wanting food for longer,” advises Rebecca Scritchfield, RDN author of Body Kindness. “We also need fat to absorb certain vitamins—A, D, E, K—that play powerful roles in our body functions, from eyesight to metabolism. So, bring back butter (on your veggies)!”

We know, we know, they’re Instagram gold—but they may not always be as healthy as you assume. “If you’ve jumped on the smoothie bowl for breakfast bandwagon, you can easily sabotage your healthy eating goals by succumbing to portion distortion. It’s easy to go overboard with smoothie bowl portions and toppings,” cautions Liz Weiss, MS, RD of Meal Makeover Moms. “Keep portions to about one cup and be mindful of toppings by going heavy on the fresh fruit but keeping the higher calorie coconut chips and nuts to a small handful.”

“While yogurt, in general, can be a good source of protein, calcium, and probiotics, those benefits are canceled out by the high sugar content if the yogurt is flavored,” offers Rebecca Lewis, RD for popular meal-kit delivery service HelloFresh. “If you do enjoy yogurt, opt for a non-flavored one and select Greek yogurts, which are typically lower in sugar and higher in protein.”

“If you go to a fast food joint [to grab a breakfast sandwich], you’ll get roughly 300 extra calories more than a breakfast you’d eat at home. And if you do this three times a week, you’ll gain eight pounds over the course of a year,” caution The Nutrition Twins. “Plus, you’ll typically eat excess sodium from the fast food joint, which means you’re now starting your day doing a number on your heart and feeling bloated.” You’re better off opting for a low-sodium fast food order.

Ever notice you can chug a whole liter of apple juice but you can’t exactly eat three apples in one sitting? “While we all need to eat more fruits and veggies—and fruit juice does have fruit in it—what’s missing is all the fiber that would normally go along with the fruit,” says Lewis. “Even with a 100 percent fruit juice, what you end up consuming is a high-calorie and high-sugar drink, even with small four-ounce portions!”

Overeating later in the day because of post-breakfast hangry-ness? No thanks. “Green juice is a great way to get vitamins, minerals, and nutrients, but if your juice only includes a handful of healthy veggies, the chances are good that it’s not going to keep you satisfied or give you the energy you need to get through your day,” share The Nutrition Twins. “You’ll feel tired and crave more food as the drink will lack protein and typically fiber, which are two things you need to stay satisfied.” P.S. By all means, sip on healthy green juices (like these ones!) but just make sure you pair it with protein and fiber for a balanced meal.

“If you are rushing through the morning, you might need to slow down! It takes time for the signal from your stomach to get to your brain that you’ve just eaten. Slow down, put your fork down between bites, try to stretch your meal to be a full 20 minutes, and stop eating when you’re medium-full,” advises Lewis. If all you’re eating is a quick nutrition bar while on the goal, try eating and chewing it more mindfully as well.

It’s time to put the sunshine back in your eggs with the omega-3-rich yolks. They’re a great source of fat-burning choline and vitamin D, which has been linked to reducing belly fat. Looking to spice up your morning eggs? Check out these The Secret Thing You Never Thought to Do With Eggs.

It’s time to cut the salt already, suggests Hayim. “So many of our favorite breakfast options are loaded with salt. Hash browns, quick-cook oats, bacon, and even eggs (prepared in restaurants) can be loaded with sodium. Sodium causes you to retain water, which leaves you bloated from the start of the day,” says Hayim. Ignoring the sodium content in food is one of the most common mistakes people make. Just like added sugar, sodium can sneak into a variety of foods, and consuming too much of it can put you at risk for high blood pressure, heart disease, and stroke.

If you like to give your eggs or oats more flavor, try jazzing them up with red chile pepper flakes, paprika, cayenne or even turmeric or powdered mustard.

Just because it’s “traditional” doesn’t mean it’s safe. “[Eating these kinds of foods] will not only promote bloat and fat gain, but will cause postprandial lipemia—a temporary condition where your blood is thickened from the fat, cholesterol, and free radicals floating around your arteries. Doing this regularly promotes weight gain, obesity, and cardiovascular disease,” says Hever. “Instead, try a healthful tofu scramble and tempeh bacon, which contains zero cholesterol and healthful fats or a big bowl of oatmeal with flax seeds and berries so that the hefty dose of fiber will help you lose weight, stay trim in the long run, and keep you full for longer.” If you claim you don’t have time in the morning, then refer to this amazing list of healthy breakfast ideas!

“I’m not skipping breakfast,” you say. “I’ll just have coffee!” Not so fast. “Just a cup of coffee does not make a meal. If you want to avoid being hangry, then you need energy—and not just caffeine,” says Scritchfield. “I like to put smoothie ingredients in a blender and refrigerate it overnight so it’s only three minutes out of my morning and I can sip it on the way to work. If preparing food isn’t an option, at least make it a grab-and-go meal.”

Picking up the combo or value meal at the drive-thru is the difference between tacking on an extra 100 calories and not. Breakfast combo meals often include more than one menu item, whether it’s a breakfast sandwich with a side of hash browns or a platter of scrambled eggs, bacon, hashbrown, and biscuits with gravy. You’re better off ordering foods individually, so you won’t consume extra calories.

Cuppa coffee or tea, that is. “A healthy cup of coffee can [contribute to pound creepage] if you add sugary, fatty creamers. Instead, try switching to a sugar-free soy milk, hemp milk, almond milk, or oat milk. After a few days, your taste buds will adjust and you won’t miss the calorie-laden, health-harmful sugar and fat,” says Hever.

Put down that can of chemicals or bottle of sugar water, stat! If you’re not a coffee fan and need an instant wake-me-up, then what you need to find is your perfect tea. “I’m a huge fan of matcha, which is a really potent green tea,” says food journalist Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse. “And if you don’t have the patience for piping-hot tea to cool or you’re more of a smoothie person, tea smoothies are awesome options, too!”

Not only is skipping breakfast a risky move because it may lead to overeating, metabolism drops, and more, hitting the snooze button is doing double damage. You’ve already interrupted your sleep with your alarm, so you might as well get up and get nourished. “[Pressing the snooze button can] negatively affect your hormones—including growth factor and cortisol—which unfavorably influences belly fat,” say The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’ Veggie Cure. “Don’t set your alarm intending to hit snooze time after time. Set your alarm for a little bit later and get up as soon as your alarm goes off. This may be a little bit difficult at first, but you’ll appreciate a little extra sleep, as will your waistline.”

Coffee on its own isn’t bad for your waistline and the caffeine may even help you to work out harder and burn a few extra calories. “But trendy bulletproof coffee supplies very few nutrients and a whopping 441 calories—80 percent of which is artery-clogging saturated fat—which certainly isn’t good for your waistline,” say The Nutrition Twins. “Although it’s recommended instead of breakfast, it replaces a typically nutrient-dense meal that contains antioxidants, fiber, and nourishment like oatmeal, a hardboiled egg, and berries. Bulletproof coffee has no fiber or protein, both of which are top recommendations as part of a breakfast that provides long-lasting satiety.” We’re thinking this coffee trend is as serious a pass as the recent scrunchie revival.

Just ew. But hear us out. “While you may like turning to soda for something sweet and you enjoy the quick pick-me-up from the caffeine and sugar, soda’s completely devoid of nutrients. Plus, the sugar and the caffeine can cause a sugar high followed by a crash that sends you into a frantic search for more food,” say The Nutrition Twins. “This can lead to overeating. Not to mention, drinking soda on an empty stomach can cause tummy troubles and irritation and contribute to everything from indigestion to ulcers!”

We get it—sometimes we are too tired, too lazy, and too hungry for anything other than leftover pizza or birthday cake. “But don’t do it!” Urges DeFazio. “Think about how you will feel all day! The fat and salt from the pizza and sugar from the cake are recipes for bloating, fatigue, and blood sugar ups and downs.”

You don’t want to be cavalier about this important macronutrient. “It’s easy to load up on carbohydrates like bagels, croissants, and cereals for breakfast. But protein is a key factor in satiety and keeping your blood sugar stable for longer periods of time,” offers Hayim. “Compared to a high-carbohydrate meal, a high-protein meal is associated with a level blood sugar for up to three hours post meal consumption.” Check out the best foods for a high-protein breakfast and leave your first meal satisfied stat!

Protein is one of the most important macronutrients for building muscle and having satiety, but if you overdo it (0.45 grams per pound for men and 0.35 grams per pound for women), extra protein is stored as fat. What’s more, studies have shown that a diet high in protein—both plant-based and animal-derived—is linked to an increased risk of heart failure.

“This affects your waistline more than most people realize,” The Nutrition Twins reveal. “Every process in your body takes place in water—from helping to flush wastes from your colon to the efficient functioning of your metabolism. Also, inadequate water intake quickly leads to dehydration, and even being slightly dehydrated immediately impacts energy levels; this results in needing more naps and being less active, which in turn equals fewer calories burned, a bigger waistline,” and a slowed metabolism.

“Older generations hear words like ‘bran’ or ‘low-fat’ and instantly assume it’s the healthy choice,” says Hayim. Think again: “These foods, which can be high in fiber, are actually usually loaded with processed flour, high in sugar, and can be high in sodium too. Don’t be fooled by the name at the bakery counter or on the menu. Read the labels and always the ingredients.” Muffin tin recipes for weight control? Now those are tasty, flat-belly delights we can get behind.

Got milk for breakfast? Most people do. And coupled with all the cheese, yogurt, and other dairy products we tend to guzzle down on breakfast, it’s definitely not helping us stay svelte. “Ditch dairy for breakfast to avoid bloating and long-term weight gain, along with other health issues,” suggests Hever. “Since 65 to 90 percent of the world is lactose intolerant, your body will likely respond to dairy in an inflammatory, belly-expanding way.” Try hemp, almond, soy or cashew milk in place of dairy milk in your smoothie or cereal bowl.

But hey, it’s whole grain! Not so fast. “‘Whole grains’ is a marketing term and can loosely be applied to foods if they contain some amount of whole grains,” warns Hayim. “Most often, though, the food may contain whole grains, but in addition to regular wheat, or white flour. These foods also have to maintain a long shelf life, so are pumped with preservatives, sodium, and artificial flavors and lack many of the needed vitamins and minerals.” Read the label and put the box back if you spot any of those red flag words!

“Why is it that breakfast is always associated with dairy, eggs, bread, bacon, cereal, and fruit? What about vegetables? They get left out of the morning meal mix too often, and that’s bad news for weight-conscious consumers,” advises Liz Weiss, MS, RD of Meal Makeover Moms. “Vegetables are the perfect fit for a healthy breakfast. They’re naturally low in calories, filled with vitamins, minerals, and antioxidants, and they’re rich in fiber, which is filling and satisfying. Some of my favorite easy and flavorful ways to boost your veggie intake at breakfast: Add sauteed spinach and bell peppers to omelets; mix pureed pumpkin into pancakes; blend baby kale and cucumbers into your ‘green’ smoothie; or do what the Europeans do and roast mushrooms and cherry tomatoes and serve them as a side with your favorite savory breakfast.” Is your mouth watering now?

“When you eat the same thing over and again, you’ll get bored. And then your time spent eating—one of life’s greatest pleasures—is less fun,” says Scritchfield. “Variety is the spice of life and it helps make sure you get a variety of nutrients as well. I like to bust food ruts with non-traditional breakfast ideas like tuna with avocado or black beans with an egg on top.”

If you’re in a pinch, you can do better than grabbing a few walnuts from a bag and pretending the brain-healthy, waistline-healthy choice is all you need. “Nuts are healthy and contain vitamins, minerals, and good-for-you fats, but they don’t contain carbohydrates,” say The Nutrition Twins. “Your brain and muscles need carbohydrates for fuel. Without carbs, you’ll feel exhausted and like you need to nap. You also may crave an energy pick-me-up and turn to the first thing you find: sugar!”

Contrary to what you may think, not all gluten-free products are healthier than their wheat counterparts. In fact, most gluten-free breads are made with blood-sugar-elevating refined grains, white rice, and potato flour. So if you have celiac disease or have a gluten sensitivity, choose gluten-free breads with a mixture of seeds and naturally gluten-free whole grains, like amaranth and millet.

“While this easily tote-able food quickly gives you access to some protein on the run, most jerkies are chock full of sodium to preserve the meat,” says Lewis. Yuck, indeed. “All of this sodium causes water retention and bloating—not to mention the long-term effects of high blood pressure!”

“While they are ‘generally regarded as safe,’ artificial sweeteners are synthetic and unnatural, have much-disputed and unknown negative health consequences, and are much sweeter than natural sugar, which makes other foods seem less sweet by comparison,” Lewis explains. “Instead, use real sugar, but in moderation.”

Morning. Groggy. Lazy. Oh, hey loaf of double chocolate banana bread. Translation: Where you store your food could be ruining your healthy breakfast goals. “Ever heard of out of sight out of mind? Well, you can’t eat the things you don’t have, and you’re less likely to eat them if they aren’t right in front of you,” shares Lewis. “Instead, place bowls of fruits and veggies out on the counter instead of unhealthy snacks. Even better, pre-cut and prep fruits and veggies the night before so you can grab them [from the fridge] as you run out the door.”

Yep, it’s influencing your healthy breakfast goals. “Research has shown that missing even just a single night of sleep can really wreak havoc on the way your appetite hormones work; one night of poor sleep can make you feel hungrier than usual the next morning,” says Lewis. “So, make sure you are getting six to eight hours of sleep a night. Start by turning down lights and powering down your electronics about an hour before bed.”

Dried fruit makes a great fiber-rich topping for oatmeal and a wonderful addition to homemade granola bars. But because the fructose (sugar) in fruit gets more concentrated when dried out, a little goes a long way. Plus, many companies infuse dried fruits with added sugars. So if you would like to add a touch of sweetness to your breakfast, be sure to use a light hand with dried fruits or go for fresh fruit instead. Want more advice on how to tame your sweet tooth? Grab a copy of The 14-Day No Sugar Diet today. It’s filled with healthy swaps, restaurant guides, cooking tips, recipes, and much more.

Whether you like it creamy or crunchy, peanut butter is one of the best muscle-building foods you can enjoy after your morning sweat sesh. But even good foods like peanut butter can be bad for you if you opt for the wrong kind. Processed peanut butter is loaded with added sugars and unhealthy oils. Low-fat peanut butter also pack in added sugars to make up for the lost fat. So the next time you want to make PB toast or add a scoop to your smoothie, make sure to go for the natural peanut butter jar instead.

When it comes to nutrition, not all protein and granola bars are created equal. Some protein bars are nothing short of a candy bar, especially if they’re packed with chocolate and sugar. Many protein bars may actually have more carbs than the hunger-curbing macro, so you might be left feeling less than satisfied after eating one. Stick to low-sugar protein bars with no more than 13 grams of sugar and no less than 8 grams of protein.

“You do you” is a phrase we can wholeheartedly get behind, but chances are you do oats the way-too-sugary way. “Many clients come to me boasting about their oatmeal breakfast choice. To my dismay, I oftentimes learn it’s the ‘brown sugar’ or even a harmless-sounding flavor like ‘apples and cinnamon,’ that’s throwing off their healthy eating habits,” says Hayim. “Flavored oats can contain upwards of 20 grams of added sugar and cause you to crave sweets throughout the day. Instead, make your own oats, add your own fruits, and control for any added sugar or flavoring you wish to add.”

Research suggests that people who suffer from obesity often opt for larger plates. Remember to practice portion control by choosing smaller serving plates. And it’s not just how big your plate is but how you place food in it. For breakfast, set veggie scrambles front and center with lean protein and toast on the sides.

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