Many of us have spent years skipping breakfast in an attempt to reduce weight and avoid extra calories. Maybe, however, there was some truth to the old adage that breakfast is the most important meal of the day. In fact, studies have indeed shown that breakfast is crucial to the weight-management process.

Researchers have discovered that individuals who have successfully lost weight and kept it off are more likely to eat a good breakfast, usually in the form of a breakfast cereal. If you are going to start adding breakfast back into your day, consider adding whole-grain, high-fiber cereals, which will help you in the short run by increasing your satisfaction and feelings of fullness, and in the long run by decreasing the total amount of calories you consume throughout your day.

To be a key player in your weight-management efforts, fiber should not only be a part of your morning meal, but of all your meals throughout the day. The following tips will help you include some extra fiber in your diet.

• Eat your oatmeal! Oatmeal is a good source of fiber and a great breakfast selection. Think about adding a dash of cinnamon for flavor.
• Choose whole-grain breads. Make sure to read that list of ingredients on the food label so you can ensure that a product is made from 100 percent whole-grain flour.
• Eat your fruits and veggies. Remember that fresh fruits and vegetables are the best source of fiber as you strive for five!
• Look for whole-grain options in your local grocery store. To get started making the switch from white to brown, try using brown rice instead of white rice.
• Remember to drink plenty of fluid, especially when you increase your fiber intake. Your goal should be eight 8-ounce glasses of water per day.