Trying to drop a few pounds? Before you totally overhaul your eating habits, take a cue from people who've already successfully slimmed down: We tapped into the data from MyFitnessPal's more than 65 million users (the app lets people track their weight, activity, eating habits, and more). Here are the most common foods those who lost at least 10 lbs logged at breakfast time. Keep in mind that this doesn't mean they were the only thing people ate each morning—but incorporating these to your a.m. routine could help you shed a size.
1. Coffee
Sipping this with your a.m. meal could be especially helpful if you're a morning workout person: A study published in the International Journal of Sport Nutrition and Exercise Metabolism found that consuming a caffeinated drink an hour before you start sweating can crank up your calorie burn by about 15 percent.
2. Bananas
Try them in one of these yummy banana smoothies.
3. Eggs
Research shows that loading up your breakfast with protein can help curb hunger later in the day—and may mean you eat fewer calories at lunch. So whether you prefer this protein-rich ingredient scrambled, fried, or poached, it's a smart idea to eat them first thing in the morning.
4. Blueberries
These little guys are loaded with antioxidants—and by packing your diet with nutrient-rich foods, you can lose weight without worrying about calorie counting.
5. Strawberries
Try this goat cheese-berry bruschetta for an out-of-the-ordinary breakfast that'll help you drop pounds.
6. Tea
Learn the best way to drink green tea to boost weight loss.
7. Milk
This is another great way to take in some protein first thing in the a.m.
8. Whole-Wheat Toast
Carb lovers, rejoice! High-fiber options like this can help you feel more satiated so you end up consuming fewer calories.
9. Spinach
This leafy green is a weight-loss double whammy: It's rich in fiber, and it's also one of the veggies with the most protein.
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