If you want to lose weight or maintain a proper weight, eat a healthy breakfast, Eric Rimm, professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, advised in the Boston Globe January 13, 2015. Breakfast should make up 25%–30% of the average individual’s daily calorie intake, and has been shown in studies to help with losing weight and keeping pounds off.

There is no single food to select to have a healthy, filling breakfast; it’s important to try different foods and see what works. Start by reading food labels at the grocery store, Rimm said. He suggested considering eggs for protein, oatmeal, and whole-wheat bread, and skipping sugary foods and processed meats like bacon, sausage, and even turkey bacon.

“It takes a concerted effort, with slow changes in your diet,” Rimm said. “People have to realize that some things won’t work. Failure is part of [weight loss], and it will take time. There are many successful options out there, but no one option works for everybody.”

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