Breakfast Rules to Follow to Lose Weight

Shed pounds by kicking off the day right.

— -- intro: Now that the New Year is 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 show that eating breakfast jump-starts your metabolism, so it’s an easy way to kick-start your efforts.

Reasons Why You're Not Losing Belly Fat

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.

quicklist: 1 category: Breakfast Rules to Follow to Lose Weight title: Eat right away url: text: Studies have found that eating breakfast helps keep your metabolism revved, 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?

Ways to Boost Your Metabolism Instantly

quicklist: 2 category: Breakfast Rules to Follow to Lose Weight title: Load up on protein url: text: A breakfast high in protein—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 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.

High-Protein Breakfast Recipes

quicklist: 2 category: Breakfast Rules to Follow to Lose Weight title: Add a banana url: text: 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.

This article originally appeared on Health.com