Kick-start your day the healthy way with a breakfast that will actually help you lose weight.
Studies show more than a third of Australian adults don't eat breakfast, despite the fact it's proven to aid weight loss and improve concentration. Georgie Rist, accredited practising dietitian and spokesperson from the Dietitians Association of Australia, shares her tips for using the first meal of the day to shrink your hips. Breakfast eaters tend to be healthier, find it easier to maintain their weight and are more likely to have better mental performance.
We can get caught up on superfood fads or the latest diets, but the key is consistency for long-term weight loss or maintenance. A good way to incorporate vegies is in a juice or smoothie — you can add spinach, kale or celery into the mix. Low GI carbohydrates will help fill you up and also give you fibre — and the less processed, the better. It's personal preference whether you have a snack before morning exercise or you wait until you're finished.

They're also going to have more self-control, so if a plate of large banana muffins comes out at morning tea, they are more likely to be able to make a sensible choice. When you haven't eaten for a long time, your metabolism slows down, but when you have breakfast, it gets the energy-burning centre firing so you become more alert and can also make healthier choices. We need to be eating a healthy, balanced breakfast every day that includes carbohydrates and protein — I'd also encourage you to include more vegetables. Grating or thinly slicing vegetables to put into an omelette is another good option, or you can have grated zucchini on wholegrain toast. It doesn’t have to be beef or eggs — milk, fetta, low-fat yoghurt and nuts are all great sources of protein for breakfast. If you want something to give you extra energy, a carbohydrate snack, such as fruit or a piece of wholegrain toast will help. Adults need five serves of vegetables a day, so if we don't start the day with some, we only really have two meal options to get them all in. You can also eat leftover dinner, such as a salad with quinoa, pumpkin seeds, sunflower seeds and lean protein from chicken or beef.

Stick to half a cup of cereal, topped with banana or berries and some low-fat milk or yoghurt.
Use the two quarters and one half rule, where you aim to have a quarter of your meal being protein, a quarter being carbohydrates and half being vegetables. With an hour of finishing your work-out, eat breakfast that contains carbs and protein to help replenish your energy and help your muscles recover. Sometimes we categorise meals to certain times of the day, such as having cereal for breakfast, but it's really about getting a variety of foods. If you're feeling like a treat, buckwheat pancakes with berries and yoghurt are delicious, or make a smoothie adding linseed, chia seeds and oats to make it more satisfying.

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