Do not skip breakfast

Research shows that a healthy breakfast is one of the best things you can do if you want to lose weight. Breakfast wearers tend to be overweight. A balanced breakfast includes fresh fruit or fruit juice, high-calorie breakfast cereals, skim milk or yogurt, whole wheat toast and a hard-boiled egg.

Why a lot of  people skip breakfast?

Healthy or not, up to a quarter of Americans regularly skip breakfast because they think intermittent fasting is good for their bodies or simply because they aren't hungry.

Contrary to popular belief, what matters most to your metabolism is the total amount of food you eat during the day, not the amount of time you take in those calories,” Senn says. "The problem comes when the breakfast captains are so hungry that they overdo it when they can finally eat.

If your goal is to speed up your metabolism and lose weight, research shows that whether you eat or skip breakfast has no effect on the number of calories you burn. The best solution, Senn says, is to focus your energy on building muscle, because muscle burns more calories than fat.