Never skip breakfast. This will be advised by everyone: nutritionists and doctors. In addition, don’t forget the saying: the morning sets the tone for the day. And it’s true. If you stick to the three main breakfast rules and add at least half an hour of exercise per day, you don’t need to worry about your figure. Excess kilos will disappear on their own, plus your wellbeing and health will also improve.

1. Eat right away
Research does show that it’s best to have breakfast half an hour to an hour after waking up. But even more important than time is to eat your breakfast slowly. That’s why you should start breakfast as soon as you wake up. It doesn’t matter if you snack on something small while preparing your breakfast. All this will give you strength, make you look much fresher, and being full and satisfied will certainly help you make fewer mistakes at lunch and dinner. The worst thing is if you skip breakfast, only have a small snack, and then eat a lot of carbohydrates and sugar in the evening.

2. Eat plenty of protein
Protein is very important for managing hunger during the day. Several studies have confirmed, for example, that those who have eggs for breakfast burn 50 percent more calories during the day than those who eat pastries (especially dangerous are baked goods, puff pastry - these pastries are also highly carcinogenic due to trans fats). A protein-rich breakfast gives us a feeling of fullness throughout the day, reduces appetite, fills the body with energy, and helps regulate internal processes. A high-protein breakfast digests more slowly, so you’ll feel full for longer.

3. Add a banana
Try to always finish a good and hearty breakfast with a banana. The starch in bananas is among the harder-to-digest types, so the body must use energy from fat stores. In addition, bananas contain many other nutrients (from vitamins to minerals), which strengthen the immune system. However, be sure not to eat more than 2 bananas a day. Eat the second one instead of dinner, and you’ll create your ideal day: you won’t be hungry, and you’ll also lose weight.