Never skip breakfast. Everyone will advise you: nutritionists and doctors. Also, don't forget the saying: the day is known by the morning. And it's true. If you follow the three main rules of breakfast, add at least half an hour of exercise a day, then you don't have to worry about your figure. The extra pounds will disappear on their own, and your well-being and health will also improve.

1. Eat immediately
Research shows that it is best to have breakfast half an hour to an hour after waking up. But even more important than time is to eat breakfast slowly. So start with breakfast as soon as you wake up. It's okay if you have a small snack during the preparation. All this will give you strength, your appearance will also be significantly fresher, and you will certainly be full and satisfied and make fewer mistakes at lunch and dinner. The worst thing is if you don't eat anything for breakfast, have a small snack, and then eat carbohydrates and sugar in the evening.

2. Eat a lot of protein
Proteins are very important for controlling hunger during the day. Several studies have confirmed, for example, that those who eat eggs for breakfast consume 50 percent more calories during the day than those who eat pastries (bakery pastries, pastries made from puff pastry are especially dangerous - such pastries are also highly carcinogenic due to trans-fats ). A protein-rich breakfast gives us a feeling of satiety during the day, reduces appetite, fills the body with energy and helps regulate internal processes. A breakfast with a lot of protein is broken down more slowly and therefore we are fuller for longer.

3. Add the banana
Always try to end a good and hearty breakfast with a banana. The starch in bananas is among the more difficult to break down, so the body has to use energy from fat stores. In addition, the banana has many other nutrients (from vitamins to minerals) that strengthen the immune system. However, make sure you don't eat more than 2 bananas during the day. Eat the latter instead of dinner, and you'll create your ideal day: you won't be hungry, but you'll lose even more weight.