Photo: Nigel Cox

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Day 20: Automate Your Breakfast
You already know it's the most important meal of the day. (Skipping breakfast can increase your risk for obesity more than fourfold.) But it turns out that making it the same meal every day is a good idea, too. Research shows that people who've successfully maintained at least a 30-pound weight loss for a year or more tend to consume a diet with limited variety; similar meals over and over may lead them to feel fuller faster and eat less overall. Try making one of these options part of your A.M. ritual.

Grapefruit with Greek yogurt
This combo gives you healthy doses of vitamin C, lycopene (an antioxidant with anticancer benefits), and probiotics—good bacteria that aid in digestion and may boost your immunity.

Get the recipe for a Blueberry and Banana Smoothie