Work breakfast into your day and find easy recipes that will stick to your ribs all morning.

RODALE NEWS, EMMAUS, PA—If you want to lose weight, eat something before you rush out the door in the morning. According to new research presented last week at the Endocrine Society’s annual meeting, people who skip out on breakfast are more likely to succumb to the temptation of high-calorie foods later in the day than people who do eat breakfast. The researchers theorize that if you haven’t eaten anything in a while, your brain’s reward sensors are more likely to be triggered by high-calorie foods. Which may explain why people who skip meals, breakfast especially, still have a hard time losing weight. On the other hand, many of us start our days with too much on our metaphorical plates to find time for actual food.

Here are five ways to fit healthy breakfasts into your busy day:

1. Hit the sack a bit sooner. Not willing to sacrifice 15 minutes or so of sleep time to get up earlier and throw breakfast together? Rather than skimp on sleep in the morning, get to bed 15 minutes earlier at night. If you’re not used to eating at that time of the morning, eat anyway, and stick to the new meal schedule for two weeks. Before too long, your body will begin to anticipate the morning meal and you’ll feel hungry when you wake up.