Have a 300-calorie breakfast

"I used to skip breakfast, but now I never go without. I always eat about 300 calories of a healthy mix of protein and whole grains. My go-to meal: a sandwich with natural peanut butter and apple butter.

It keeps my hunger down so I snack less throughout the day. In a little over a year, I've shed 65 pounds." —Bo Hale, Tulsa, OK

source: www.health.com