More than 80 percent of people who lose weight and keep it off eat breakfast every or nearly every day, say researchers who evaluated nearly 3,000 people entered in the National Weight Control Registry (a project that tracks people who've lost more than 30 pounds and maintained the loss for more than a year). Most of the breakfast eaters tended to have high-carbohydrate (60 percent), moderate-fat (30 percent), low-protein (15 percent) morning meals, but what you eat may not be the most important factor. "The major thing is to get some calories in," says James O. Hill, Ph.D., director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. He suggests fruit, cereal, milk and toast.