Eat breakfast

When it comes to shifting excess pounds, research shows that eating breakfast is key. US researcher Dr Daniela Jakubowicz compared 46 obese women eating a low-carb diet and small breakfast, with 48 women who ate a big breakfast every day.

Halfway through the eight-month study, the women on the low-carb diet had lost an average of 12.7kg while the big breakfast dieters shed around 10.4kg. After eight months, the strict dieters had regained 8.1kg on average, while the big breakfast eaters continued to lose weight, shedding another 7.5kg on average.

In fact, the study results showed that those individuals on the big breakfast diet lost more than 21% of their starting body weight compared with just 4.5% for the strict low-carb dieters. Why? Big breakfast eaters reported feeling less hungry, especially before lunch, and had fewer cravings for carbohydrates, which meant they were less inclined to seek out high-calorie unhealthy snacks.

Keep alert and assertive

Other studies have found that eating a nutritious breakfast can make you feel more alert and assertive. Dietician Jane Griffin says, "You don't need to feast on a full three-course meal in order to breakfast properly. A quick brekkie based on complex carbohydrates, such as bread, breakfast cereal or porridge, will release energy slowly and help maintain blood sugars.” In other words, you’ll feel satisfied and focused for longer.

So what’s your excuse not to eat breakfast?

• No time? Get into the habit of preparing as much as you can the night before. Cereal with low-fat milk is quick and easy.
• Can’t stomach a meal? Opt for a piece of fruit, like a banana, some yoghurt or a slice of toast an hour or so after you wake.
• Still feel hungry despite eating brekkie? Try a breakfast cereal that combines high fibre and low sugar with low-fat milk and fresh or dried fruits to add sweetness. This keeps you fuller for longer and helps you focus on the morning ahead. Alternatively try a bowl of fresh, seasonal fruits which also provide slow-release energy. Serve with a dollop of natural bio-yoghurt or whizz up a smoothie with your favourite fruits (fresh or frozen) and yoghurt. An egg is a compact source of protein, which provides around 75 calories (cooked without fat). Serve with wholegrain bread and low-fat spread and/or Marmite.