All you have is coffee
Chugging coffee on the way to work is fine, but if you neglect to eat real food along with it, you could be setting yourself up to overeat. “Skipping meals can bring down energy levels, increase cravings later on in the day, and even cause your metabolism to slow down,” says Krissy Kendall, PhD, science editor at bodybuilding.com. So what if you’re not hungry in the morning? Nibble on a protein bar or a boiled egg, then when your stomach starts rumbling in a few hours, eat something more substantial such as oatmeal, Greek yogurt with berries, or peanut butter on toast. If you’re going for yogurt, check out these good-for-you toppings that amp up the protein.
You like a blended coffee drink
For some people, breakfast is a large commercial coffee drink that’s skimpy on actual java and overly generous with the sugar, cream, and possibly syrup—basically a giant calorie bomb. “If you don’t specifically ask for skim, the milk base of some of those drinks can be 2 percent or even whole milk,” says Anna King, clinical dietitian at Indiana University Health. “If your size choice is a large (or “venti” in Starbucks speak), the extra calories in 2 percent milk (330 calories and 8 gm fat) vs. that of skim milk (270 calories and 0 gm fat) can add up over time to extra weight gain.” Stir in a few sugar packets, and you can easily add another 45 to 60 calories, depending on the size of the packet. If you start cutting back on sugar gradually, you may realize you actually enjoy coffee that tastes like, well, coffee. Speaking of, we’ve got answers to your most important coffee questions.