Although lots of new studies in 2008 told us that lots of things were bad for us, today we will have a look at some new results on things that are actually good for us and that as personal trainers we can heartily recommend! Often discussed and exploited by manufacturers of cereal, the first meal of the day really is the most important. In a five year study of almost 7000 people, researchers found that those who ate breakfast regularly put on weight the least over a set period, despite eating more food overall than those who ate most sparingly in the mornings. Every time we eat there is a metabolic cost-the energy that we take in as food needs to be transformed into fuel that we can use, namely glycogen. The conversion of this fuel uses energy, so by having breakfast you are kick starting your metabolic rate as it works to convert your weetabix into glycogen. Provided that this first meal is complex carbohydrate (so all the good stuff, porridge, shredded wheat, bran flakes and shreddies are all good examples) it will also provide you with energy that is released over a gradual period of time, meaning that you get less hungry in the mid-morning and avoid falling off the wagon and reaching for those chocolate digestives. As personal trainers in London this is in line with the nutritional advice that we give our clients, have a look at our fact sheets on the Knowledge page. Good Luck!!