According to the National Weight Control Registry, a study involving nearly 3000 individuals who have lost at least 30 pounds and maintained the loss for at least 5 years, breakfast is a common denominator among successful dieters. Seventyeight percent of the participants reported eating breakfast daily, and only 4% reported never eating breakfast. Interestingly, the total calories consumed over the entire day did not differ among breakfast versus non-breakfast eaters, suggesting skippers make up for the lost calories later in the day.

When you skip a meal, especially breakfast, your body can go into starvation mode—a.k.a. fat storage mode. It doesn't know when you're going to feed it again, so it holds onto whatever energy you give it, resulting in a slower metabolism. You may also get so hungry that you end up overeating at the next meal, or resorting to convenience foods that are often high in calories and not satisfying, like candy.

Start planning ahead in order to make time for breakfast – or if you need help planning, consult a dietitian. The main thing to remember is to include fiber and protein— these two nutrients will help keep you full until lunch. Try whole grain cereal with milk, whole wheat toast with peanut butter and fruit, an egg-white omelet with veggies and low-fat cheese, a whole grain toaster waffle and yogurt, oatmeal with fruit and nuts…there are endless possibilities. You could even have leftovers from dinner! The important thing is to eat something to get your metabolism running for the day!