--- description: These 3 meal suggestions will help keep you full until lunch. title: 3 Breakfast Rules to Follow to Lose Weight image: https://static.time.com/v3/assets/bltea6093859af6183b/blt2bd5785872948f27/69887f4fbc6cfc753f3dbe90/breakfast-lose-weight-eggs-bananas.jpg?branch=production&width=3840&quality=75&auto=webp&crop=16:9 ---  * [motto](/tag/motto/) ## motto Update your preferences in [Account Settings](/account/preferences/) Close # 3 Ways Your Breakfast Can Help You Lose Weight by [Tina Halpert / Health.com](/author/health-com/) ## Tina Halpert / Health.com Update your preferences in [Account Settings](/account/preferences/) Close Feb 26, 2016 5:14 PM CUT  Full English breakfast with tea Full English breakfast with teaGetty Images by [Tina Halpert / Health.com](/author/health-com/) ## Tina Halpert / Health.com Update your preferences in [Account Settings](/account/preferences/) Close Feb 26, 2016 5:14 PM CUT One of the best ways to 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 "undefined"), 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. **1\. 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 "undefined"), 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/ "undefined"). **_Health.com:_**[_The Best Foods to Eat for Breakfast_](http://www.health.com/health/gallery/0,,20676415,00.html?xid=time-breakfast-011315 "undefined") **2\. Load up on protein** A [breakfast high in protein](http://www.health.com/health/gallery/0,,20692801,00.html "undefined")—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 "undefined") 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 "undefined") **_Health.com:_** [25 Ways to Cut 500 Calories a Day](http://www.health.com/health/gallery/0,,20454528,00.html?xid=time-breakfast-011315 "undefined") **3\. 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 "undefined") for a seriously satisfying and delicious breakfast! **_Read Tina’s daily food and fitness blog,_** [**_Carrots ‘N’ Cake_**](http://carrotsncake.com/ "undefined")**_._** [_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 "undefined") ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4238672/weight-loss-breakfast-rules-2/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4238672/weight-loss-breakfast-rules-2/"},"headline":"3 Ways Your Breakfast Can Help You Lose Weight","datePublished":"2016-02-26T17:14:00.000Z","dateModified":"2026-04-13T09:01:55.460Z","description":"Do these things to power up the meal’s weight-loss powers","url":"https://time.com/4238672/weight-loss-breakfast-rules-2/","keywords":["motto","Food & Drink","breakfast","Weight loss","metabolism","Recipes","Diet & Nutrition","Healthy Eating"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt2bd5785872948f27/69887f4fbc6cfc753f3dbe90/breakfast-lose-weight-eggs-bananas.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Tina Halpert / Health.com"}],"articleSection":"","image":[{"@type":"ImageObject","url":"https://static.time.com/v3/assets/bltea6093859af6183b/blt2bd5785872948f27/69887f4fbc6cfc753f3dbe90/breakfast-lose-weight-eggs-bananas.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","width":1200,"height":675,"headline":"598079057","caption":"598079057","creditText":"Getty Images","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":"/tag/motto/","name":"motto"}},{"@type":"ListItem","position":2,"item":{"@id":"https://time.com/4238672/weight-loss-breakfast-rules-2/","name":"3 Ways Your Breakfast Can Help You 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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