--- title: 3 Breakfast Rules to Follow to Lose Weight description: Think egg and banana canonical: https://time.com/3667174/weight-loss-breakfast-rules/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2015-01-16T13:00:09.000Z article:modified_time: 2026-02-22T03:34:10.002Z article:section: Health og:title: 3 Breakfast Rules to Follow to Lose Weight og:description: Think egg and banana og:url: https://time.com/3667174/weight-loss-breakfast-rules/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt6f190890531c9523/6987814ef887dc372ee8a585/time-50-healthiest-foods-eggs.jpg?branch=production&width=3840&quality=75&auto=webp&crop=16:9 og:image:width: 1200 og:image:height: 675 og:image:alt: healthiest foods, health food, diet, nutrition, time.com stock, eggs, breakfast og:type: article twitter:card: summary_large_image twitter:title: 3 Breakfast Rules to Follow to Lose Weight twitter:description: Think egg and banana twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt6f190890531c9523/6987814ef887dc372ee8a585/time-50-healthiest-foods-eggs.jpg?branch=production&width=3840&quality=75&auto=webp&crop=16:9 ---  # 3 Breakfast Rules to Follow to Lose Weight ## Video: The Truth About Fat [Watch (HLS stream): The Truth About Fat](https://cdn.jwplayer.com/manifests/uYGhfNfS.m3u8) (5:15)  _Published 2014-06-12. When you want to lose weight or get healthy, what is the first thing you would normally cut from your diet? If you said fat, you're not alone_ by [Tina Halpert / Health.com](https://time.com/author/health-com/) ## Tina Halpert / Health.com Jan 16, 2015 1:00 PM UTC  Danny Kim for TIME by [Tina Halpert / Health.com](https://time.com/author/health-com/) ## Tina Halpert / Health.com Jan 16, 2015 1:00 PM UTC Now that the New Year is solidly here, many of us are resolving to eat better, move more, and lose weight. One of the best ways to do this—and make realistic and long-lasting lifestyles changes—is by eating a healthy breakfast every morning. Studies how that eating breakfast [jump-starts your metabolism](http://www.health.com/health/gallery/0,,20406798,00.html), so it’s an easy way to kick-start your efforts. But when it comes to breakfasts, not all of them are created equal. In fact, some of them can actually derail your weight-loss efforts if you’re not careful. Instead follow these breakfast rules to help you slim down. **Eat right away** Studies have found that eating breakfast [helps keep your metabolism revved](http://www.health.com/health/gallery/0,,20306911%5F8,00.html), so be sure to eat within 30-60 minutes of waking to take advantage of your body’s full fat-burning potential. Eating first thing helps ensure that you don’t feel so starved later in the day that you end up making bad eating choices for lunch or dinner. But what if you’re not a breakfast person? If the thought of eating something that early in the morning turns your stomach, try sipping your breakfast with this [Wake-Up Smoothie](http://news.health.com/2013/09/05/thirsty-thursday-wake-up-smoothie/). **_Health.com:_**[_The Best Foods to Eat for Breakfast_](http://www.health.com/health/gallery/0,,20676415,00.html?xid=time-breakfast-011315) **Load up on protein** A [breakfast high in protein](http://www.health.com/health/gallery/0,,20692801,00.html)—think eggs and Greek yogurt—can ward off hunger pangs, helping you eat less and ultimately lose weight. One study found that women who ate egg breakfasts [lost twice as much weight](http://www.health.com/health/article/0,,20410236,00.html) as women who started their days with bagels. The protein in eggs increases satiety and decreases hunger, which helps you eat fewer calories throughout the day. High-protein options are also a great choice for feeling full and energized all day long since they digest more slowly than other breakfasts. **_Health.com:_**[_14 Ways to Boost Your Metabolism Instantly_](http://www.health.com/health/gallery/0,,20835155,00.html?xid=time-breakfast-011315) **Add a banana** Eating a breakfast that’s high in Resistant Starch (RS) can help you stay full and help you burn more calories since it prompts your body to use fat for energy. RS is found in foods like bananas and oats, so try this [Banana Nut Oatmeal](http://www.health.com/health/recipe/0,,50400000108125,00.html) for a seriously satisfying and delicious breakfast! **_Health.com:_**[_25 Ways to Cut 500 Calories a Day_](http://www.health.com/health/gallery/0,,20454528,00.html?xid=time-breakfast-011315) **_Read Tina’s daily food and fitness blog,_** [**_Carrots ‘N’ Cake_**](http://carrotsncake.com/)**_._** [_This article originally appeared on Health.com_](http://news.health.com/2015/01/09/3-breakfast-rules-to-follow-to-lose-weight/?xid=time-breakfast-011315) ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/3667174/weight-loss-breakfast-rules/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/3667174/weight-loss-breakfast-rules/"},"headline":"3 Breakfast Rules to Follow to Lose Weight","datePublished":"2015-01-16T13:00:09.000Z","dateModified":"2026-02-22T03:34:10.002Z","description":"Meals to keep you full 'til lunch","url":"https://time.com/3667174/weight-loss-breakfast-rules/","keywords":["Diet & Nutrition","Food & Drink","breakfast","Weight loss","metabolism","Recipes","Healthy Eating","Food Facts"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt6f190890531c9523/6987814ef887dc372ee8a585/time-50-healthiest-foods-eggs.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Tina Halpert / Health.com"}],"articleSection":"Health","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt6f190890531c9523/6987814ef887dc372ee8a585/time-50-healthiest-foods-eggs.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"healthiest foods, health food, diet, nutrition, time.com stock, eggs, breakfast","caption":"healthiest foods, health food, diet, nutrition, time.com stock, eggs, breakfast","creditText":"Danny Kim for TIME","representativeOfPage":true}],"publisher":{"@type":"Organization","name":"Time","url":"https://time.com/","logo":{"@type":"ImageObject","url":"https://time.com/images/logo.png","width":528,"height":156},"foundingDate":"March 3, 1923","sameAs":["https://www.facebook.com/time","https://www.instagram.com/time/?hl=en","https://twitter.com/time","https://www.pinterest.com/timemagazine"]}},{"@context":"https://schema.org","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"item":{"@id":"/section/health/","name":"Health"}},{"@type":"ListItem","position":2,"item":{"@id":"/tag/dietnutrition/","name":"Diet & Nutrition"}},{"@type":"ListItem","position":3,"item":{"@id":"https://time.com/3667174/weight-loss-breakfast-rules/","name":"3 Breakfast Rules to Follow to Lose Weight"}}]},{"@context":"https://schema.org","@type":"VideoObject","name":"The Truth About Fat","description":"When you want to lose weight or get healthy, what is the first thing you would normally cut from your diet? 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