每天早餐不重样

　　According to a recent British study, people with the most day-to-day variation in the calorie count of their morning meal were 
90 percent more likely to have a large waist, a heart disease risk factor.

 

　　2. Your meal is too skimpy.

　　早餐吃的不丰富

　　Diabetes patients who ate a large, nutritious breakfast for three months had a reduction in blood sugar and blood pressure three times greater than that of people who ate a smaller meal, according to a 2013 Israeli study. Breakfasts high in protein may lower levels of ghrelin, the “hunger hormone.”

 

　　3. You eat cereal with small flakes.

　　吃小片的谷物食品

　　Pennsylvania State University researchers crushed a wheat flake cereal to 80 percent, 60 percent, and 40 percent of the original size. 
As flake size decreased (the cereal looked more crushed), participants poured themselves a lower volume 
of cereal but still consumed more calories compared with a bowl containing bigger flakes.

 

　　4. You opt for butter over peanut butter.

　　早餐更多选择黄油，而不是花生酱

　　Overweight women who added peanuts or 
peanut butter to a breakfast of OJ and Cream of Wheat reported feeling fuller for up to 12 hours 
afterward, found a study in the British Journal of Nutrition. Nuts increased levels of 
peptide YY, a hormone that helps you feel full after meals.