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Researchers asked more than 1,000 people to stick to a regular exercising pattern for two years. Those who followed the plan for a year or more dropped an average of 10 pounds, while the non-regular exercisers gained an average of 5 pounds. If you’re a morning person, you probably already have a "start-the-day" routine in mind. But if you wake up before 7 a.m., odds are you’re getting yourself into a stressed out, low-vitality rut. More importantly, you’re probably making it nearly impossible for yourself to get the day’s tasks completed without eating a major meal or snack first, says Ming-Chieh Chen, M.D. Chen is the founder of Tai-chi for Diabetes (tchi.org) and the author of "The Diabetes Solution." If you need more convincing, here’s what else happens if you skip breakfast: You’re more likely to overeat later. By many accounts, breakfast is the most important meal of the day. After all, it’s the first time you have fuel available to run your body for the rest of the day. "What we eat at breakfast can determine how successful we are at controlling hunger throughout the day," says Chen. In a study published in January 2019 in the journal Nutrition and Metabolism, two groups of people ate either a blueberry muffin or oatmeal with milk. Those who ate the muffin were less likely to be ravenous in an hour and a half. Hanging out in the waiting room of the clinic? Make yourself a Powerfiber Shake. "They’re a wonderful pre or post workout drink," says West. "They provide carbs and nutrients to replace what you just used, so you’re still feeling full and satisfied." A single packet has just 25 calories, so you can down 2-3 packets and still stay within your daily calorie goals. (That’s not to say don’t indulge after your workout. Your workout is only as effective as your recovery.) And the benefits don’t stop after your workout is done: "I like to throw in a Powerfiber Shake post-workout in the gym and just after my pre-race breakfast," says Hamilton. The carb-based supplement can help with muscle