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Your pants seem to be squeezing your middle a little too much. The bathroom scales say you have gained weight. Like many people, your body has been shedding muscle and replacing it with fat without your awareness.

As we age we tend to become less active. The fat we formerly burned with activity begins to collect. Most of us can make some noticeable changes by being more active, but we also need to be smart about what we eat.

Start the day right by eating. Breakfast means to literally “Break the fast”. Your metabolism slows down during sleep when you are not eating so that your body can conserve energy. So you wake up your metabolism when you eat breakfast. You should not skip breakfast any more than you would expect your car to start in the morning without fuel. Don’t expect your body’s metabolism to start its work of fat burning without fuel either.

Some quick tips for a healthier breakfast:

Eat a fruit like grapefruit first. You will gain fiber and vitamins and eat less of other stuff.

Stay away from high-sugar foods like danish and doughnuts. The blood sugar dip that will occur a couple of hours later will likely result in you seeking out another sugar rush to perk you up.

Get some fiber by eating cereals that are low in sugar, toast with a sugar-free jelly, or oatmeal.

Think egg whites. It’s the egg yolk that is bad. Eat a three-egg omelet with two egg whites and one egg yolk. The taste will be the same, but you will save 10 grams of fat.

Try ham, not bacon. If you want meat with your eggs, ham is leaner than bacon and sausage. If you have to have bacon, try Canadian bacon. You can eat twice as much for half the fat.

Low-fat pancakes are frozen and ready for the toaster. They typically have 1-½ grams of fat per three pancakes saving six grams over those that are made from scratch. Top them with fresh fruit instead of syrup or butter.

Buy frozen hash browns, but skip the instructions on the bag. Brown in a nonstick skillet with cooking spray. Cook on medium heat for 12 minutes per side for crispness. You will save ten grams of fat over hash browns fried in oil.

“Break your fast” with healthy options. For other help with a healthy weight-loss plan, call us at 770-898-9691.