NEW YORK (CBSNewYork) — If getting in shape for summer isn’t panning out, one of the biggest mistakes you could be making happens within the first hour you wake up.
Experts say there are five mistakes many of us are making that lead to over indulging and a larger waistline.READ MORE: Teacher Stephanie Edmonds On Why She's Not Getting The COVID Vaccine, Despite Mandate: 'The Hardest Decision I've Ever Made'
Kevin New told CBS2’s Emily Smith he skips breakfast to save up his calories for later.
“Coffee all the time. Just coffee,” he said. (For the whole morning?) Absolutely.”
ButÂ three fitness and nutrition experts who spoke with Smith all agreedÂ what you do, or don’t do at breakfast is key.
“Usually people are just too busy for it,” said Carolyn Brown, with FoodTrainers.net
“Breakfast gives you the fuel and the energy that you need,”Â registered dietitianÂ Sharon Zarabi, said.
“Skipping breakfast is the biggest mistake you can make,”Â saidÂ Kira Stokes, BFX Studio instructor.
And having a little something can be just as bad as nothing at all, Smith reported.
“‘Oh I had a half of a banana for breakfast this morning.’ It’s always a half of something because they feel it’s that portion thing,” said Stokes.READ MORE: New Jersey Gov. Phil Murphy, Republican Candidate Jack Ciattarelli Face Off In Fiery Debate
Experts suggest adding oatmeal to that and another protein to help kick-start your metabolism.
“Between 300 and 500 calories for breakfast,” Stokes added.
That meal should be eaten within an hour of waking up, two at the most, Smith reported.
“That one hour window, of course, in a dream scenario try andÂ get some breakfast in within one hour,” saidÂ Brown.
Another issue can be liquid calories. Juices contain a high sugar content and often times don’t have fiber in them.
Nutritionists say you should be aiming for 10 to 20 grams of protein with each meal. Some yogurt has 14 grams of protein and experts say that’s a good place to start.
But at about 130 calories, experts say that’s not enough food. They say it will likely lead you into a coffee shop and ultimately with a donut or scone in hand.
“It’s not OK to have cake in the morning. So it shouldn’t be OK to grab a scone or muffin. It’s pure sugar,” said Zarabi.
And while the experts push for a balanced breakfast, they say don’t over do it either. A buffet breakfast can total to 800 calories, Smith reported.MORE NEWS: Hispanic Heritage Month: Ponce Family Passes Down Musical Art Of Mariachi Through Generations
One more tip: if you aren’t hungry when you wake up, try eating a little less for dinner and avoid late-night snacks.