over 30 years, 120 pounds of fat just because you're a smaller statue. >> with your diet, you have high calorie days and low calorie days. it's breakfast time. >> what you do at breakfast is front load the biggest meal of the day. mistake most women make, they want to save their calories. that's the recipe to gain weight. by front loading, this is eggs, the whole eggs, by the way, i love whole eggs with the yolk. it's vegetables, avocado, the good fat. cottage cheese. 40% of your daily calories should be in your breakfast. >> that's psychologically hard to do. >> it is, gretchen, but boy, does it work? it lets you eat less later in the day. it tips your mechanisms, your feeling of fullness. if i can keep you full and you should only be hungry first thing in the morning. if you're hungry later in the day, you're behind the eight ball already. >> interesting. >> salad, spinach, chicken, lots of vegetables great dressing, and you're getting 30% of your calories at dinner. that's your protein and your