If you eat a very high carbohydrate breakfast, typical of most breakfast cereals and milk, then you are most likely to become fat and sleepy. Why?
Breakfast cereals and milk are full of sugar which increases insulin (a fat storage hormone which, when high, inhibits the body from burning fat). Insulin increases tryptophan levels
in the brain which increases serotonin which can leave you feeling sleepy). Also,having breakfast cereal with milk is probably the most allergenic breakfast you can eat as it combines gluten (wheat protein) with casein (milk protein).
This are two of the most allergenic proteins in the human diet, food allergies can cause inflammation which can lead to obesity.

Don’t eat high-carb foods in the morning or pre-workout.
The worst time to eat refined and high-glycemic carbs is before working out because the increase in insulin will shift the body away from burning fat. It also reduces energy levels and motivation.

Better control your fruit intake!
Fruit can and will make you FAT! Yes fruit is one of the most fattening sources that we consume, yes it's full of vitamins, minerals, fibre and unfortunately FRUCTOSE.

Fruits I recommend are dark berries like blueberries cherry strawberries Blackcurrants Raspberries. Small hand full once a day. These fruits are loaded with antioxidants and vitamin C that helps reduce body inflammation