When you get up in the morning, you’ve gone a pretty long stretch without eating. And even though you’ve been sleeping, your body has been tapping into stored fuel to keep your systems going. So if you don’t top up your tank in the morning, you’ll lack the mental and physical energy you need to get through your workout and your workday. Not only that, the breakfast habit is associated with better weight management and a better diet overall. The vast majority of those who have successfully lost weight, and kept it off, eat breakfast nearly every day.

If you regularly skip breakfast, try these small steps to establish a healthy breakfast

Start small and light
 Ease into the habit with small portions of easy-to-digest foods that are nutrient-packed. Try a protein shake with fruit, or a dab of low-fat cottage cheese or a hard-boiled egg with a piece of fruit on the side.

Break your meal into small snacks
You don’t need to eat your entire meal at once. Sip some of your shake before you leave for work and the rest after you get there or have your cottage cheese or egg first, and your fruit an hour or so later.

Get up 15 minutes earlier
An extra 15 minutes in the morning can make all the difference to those who are rushed to get out the door. You’ll not only have time to make something quick, you’ll also give your system a chance to wake up.

Eat what appeals to you
There’s no rule that says you have to eat ‘breakfast food’ in the morning. A few bites of leftover chicken and vegetable stir-fry might just do the trick.

Don’t rely on just ‘coffee and a muffin’
Many people think they’re not really eating breakfast when they grab “just a coffee and a pastry” at a coffee shop. But that innocent looking latte drink coupled with a muffin could dump more than 700 calories and 6 teaspoons of fat into your system.