A study suggests exercising on an empty stomach can in fact promote more favourable changes in body fat.

Research carried out by the University of Bath studied 10 overweight men by asking them to walk for 60 minutes at 60 per cent oxygen consumption, first on an empty stomach and then after eating a carbohydrate-rich breakfast.

Blood and fat tissue samples were then taken before and after exercise for analysis.

The researchers found two genes (PDK4 and HSL) increased when they walked on an empty stomach but decreased when they had eaten the carbohydrate-rich breakfast.

The rise in the genes suggests that exercising on an empty stomach burns fat as energy.

Previous research has supported this idea, but other studies on weight loss suggests eating breakfast is essential in shedding the pounds.

Milton Stokes, R.S., author of Flat Belly Diet! For Men, told Mens Fitness: Its like putting logs on a wood-burning stove. You need that initial input to get your metabolism going for the day.

The aim should be to intake around 400-600 calories within an hour of waking up.

Stokes advised focusing on protein, healthy fats and fibre, as these will leave dieters feeling fuller for longer.

There are a few meals to try in the morning that cover all of these ideals.

Jorge Cruise, author of The Belly Fat Cure, advised eggs with avocado/

He said: Avocados are nature's ideal fruit for weight loss. They replace sugar with appetite-curbing good fat."

If you prefer a quick shake, then choose one with whey protein.

David Grotto, R.D., author of 101 Foods That Could Save Your Life said: Whey is rich in branched chain amino acids, which stimulate muscle growth.

The more muscle you have, the greater the fat-burning capacity of your metabolism.

Finally, a simple yoghurt topped with fresh fruit to make it interesting and sprinkled with high-fibre cereal is another option.

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