Time in the morning is precious but that's no excuse to skip breakfast. In fact, if you are trying to watch your weight, eating breakfast is one of the smartest things you can do. Breakfast jumps starts your metabolism for the day.Studies show that breakfast eaters burn calories more efficiently throughout the day than non-breakfast eaters. In addition, breakfast eaters are more likely to be thinner than non-breakfast eaters. Need proof? In Japan, Suma wrestlers are purposely not given breakfast in order to put weight on in order to bulk up. The reason? Not feeding them breakfast slows down their metabolism for the day allowing them to pack on the pounds.

Here are some morning meal options that fit even the busiest schedule. Plus, I share some simple breakfast recipes that can be prepared on the weekends and frozen individually for the week ahead.

If you're on the run:Mix plain instant oatmeal (like Uncle Sam Oatmeal) with hot skim milk, a handful each of blueberries and chopped walnuts, and a dash of cinnamon.

Or

Grab a Power Granola Bar (recipe below) and pick up a low-fat latte

If you have a few minutes:Toast two Kashi GoLean frozen waffles, spread with 1 Tbsp. of peanut butter, and grab an apple.

Or

Make a breakfast smoothie: combine fat-free Greek yogurt with fresh fruit and ice for a filling, high protein meal.

If you're at your desk:Stash mini boxes of whole grain cereal in your drawer (or put a serving in a zip lock bag); mix with low-fat yogurt and a sliced banana.

If you like to prepare the night before: Combine hot skim milk and oatmeal in a pre-heated wide-mouth thermos (to pre-heat, add hot water then pour out once the thermos is hot) with a dash of cinnamon and leave on the counter overnight. Take it to go in the morning with a banana.

Tanya Zuckerbrot, MS, RD

is a nutritionist and the creator of The F-Factor DietaC/, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.For more information log onto www.FFactorDiet.com.

Tanya Zuckerbrot MS, RD, is a Registered Dietitian in New York City and the author of two bestselling diet books: The F-Factor Diet and The Miracle Carb Diet: Make Calories and Fat Disappear – with Fiber.

Subscribe to Tanya’s FREE Weekly Newsletter and follow her on Instagram, Facebook, Twitter and Pinterest. To learn more about Tanya’s private nutrition counseling services visit www.ffactor.com.