Breakfast is often called the most important meal of the day, and for good reason. A nutritious breakfast can jumpstart your metabolism and give you the energy you need to tackle the day ahead.

However, not all breakfasts are created equal when it comes to weight loss. To help you make breakfast your best weight-loss tool, we’ve compiled a list of 10 secrets that will get you on the right track.

1. Choose High-Protein Foods

Protein is an essential nutrient for weight loss because it helps you feel full and satisfied for longer periods of time. When planning your breakfast, opt for high-protein foods like eggs, Greek yogurt, and lean meats.

Not only will these foods keep you full, but they’ll also help you build muscle and burn fat.

2. Add Fiber to Your Meal

Fiber is another important nutrient for weight loss because it helps regulate your digestion and keeps you feeling full.

To add more fiber to your breakfast, choose whole-grain breads and cereals, as well as fruits and vegetables like berries and spinach.

3. Watch Your Portion Sizes

While it’s important to eat a nutritious breakfast, it’s also crucial to watch your portion sizes. Eating too much, even of healthy foods, can lead to weight gain.

To avoid overeating, use measuring cups or a food scale to ensure you’re eating the appropriate amount for your body size and activity level.

4. Avoid High-Sugar Foods

Junk food is obvious, however, many breakfast foods on the market are also high in sugar, such as cereals, flavored yogurts, and breakfast bars. Excess sugar leads to weight gain and an unhealthy spike in blood sugar.

Opt for low-sugar breakfast options like plain Greek yogurt with fresh fruit or eggs with spinach and whole-grain toast instead.

5. Start Your Day with Water

Drinking water first thing in the morning helps jumpstart your metabolism and hydrate your body. It also helps you fill up and feel full, avoiding the pit falls of eating too much too early. Aim to drink 8-16 ounces of water before you eat breakfast.

6. Cook Your Own Breakfasts

Preparing your own breakfast gives you more control over the ingredients and portion sizes, which can greatly impact weight loss.

Take ten spare minutes the night before or the morning of to prepare eggs, overnight oats, or something as simple as whole-grain toast with avocado and egg on top.

7. Plan Ahead

Having healthy breakfast options readily available will save you time and help you make better choices. Plan ahead by saying no to junk food at your grocery shopping.

Opt for healthier option like whole-grain bread, fruits, veggies, and lean protein options like eggs and chicken sausage.

8. Don’t Skip Breakfast

Skipping breakfast to save calories is not the right approach to weight loss. Skipping breakfast actually slows down metabolism, increases hunger, and impair judgement and motivation.

Eating breakfast is crucial in establishing a healthy weight-loss routine.

9. Incorporate Variety in Your Breakfasts

Eating the same thing every day can lead to burnout and temptation to indulge in unhealthy breakfast options.

Get creative with your breakfast ideas and try new recipes that incorporate different fruits, vegetables, and protein sources like almond butter or tofu.

10. Monitor Your Progress

Eating healthy breakfasts is just one part of a larger weight-loss plan. To monitor your progress, take measurements and weigh yourself periodically so you can see how your body is responding to your new habits.

As you make adjustments, you can tweak your breakfast routine to optimize results and keep yourself motivated.