Start with a High-Protein Breakfast – Why it works: Protein helps reduce hunger hormones and increases satiety hormones, keeping you full longer. – Examples: Eggs, Greek yogurt,

Include Fiber-Rich Food – Why it works: Fiber slows digestion, prevents blood sugar spikes, and curbs appetite. – Examples: Oats, chia seeds, flaxseed

Drink Water Before Eating – Why it works: Drinking a glass of water before breakfast can boost metabolism and reduce calorie intake by increasing satiety. – Pro tip: Try warm water

Avoid Sugary and Refined Carb – Why it works: Sugary cereals, pastries, and white bread cause blood sugar crashes that increase hunger and cravings. – Better options: Choose whole foods like whole grain toast, oat

Eat Mindfully and Don’t Skip Breakfast – Why it works: Eating slowly and without distraction helps you tune into hunger cues and prevents overeating later in the day.