But time is tight, so you gobble downa cereal bar. It's better than nothing, right? Just barely, says KathleenMelanson, Ph.D., R.D., a professor of nutrition at the University ofRhode Island in Kingston, who adds: "Rushing through breakfastcan set you up for overeating all day long." In a recent study, sheasked women to guzzle a protein shake first thing in the morning and,on a different day, to sip it slowly from a straw. When women lingeredover the shake, they ate 40 fewer calories on average at lunch (a 4-pound-per-year savings) than when they finished it quickly. "Thewomen may have received more satiety signals from the brain whenthey took their time with the drink," she explains. "And that madethem less hungry at lunch."

The lesson: Carve out at least 15 minutesfor breakfast at home, or stash cereal and fruit at work and eat there.

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