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Lose 20 Pounds Eating Oatmeal

Updated on February 2, 2015
Oatmeal, it does a body good!
Oatmeal, it does a body good!

Oatmeal Diet Meal Plan

Oatmeal is an extraordinary food that is rich in fiber, antioxidants, and selenium. This versatile grain can be used in a wide variety of dishes too add fiber to your diet to help you lose weight. Incorporating oatmeal into the majority of your meals can reduce the number of calories you consume without leaving you feeling deprived. By sticking to an oatmeal diet, you can expect to lose two to four pounds a week. This means that in approximately two months, you can lose as many as 20 pounds!

The basic diet goes like this:

  • Oatmeal for breakfast
  • Oatmeal as a before-dinner snack
  • Oatmeal for dessert
  • A sensible moderate lunch and dinner
  • Exercise

1. Breakfast

Eat a bowl of oatmeal for breakfast every morning. A cup of oatmeal contains approximately 150 calories and four grams of fiber. Fiber doesn't just fill your stomach, it can help you eat fewer calories. Fiber slows digestion, which means you will feel fuller longer and will be less likely to snack between meals. Fiber can also lower your risk of cardiovascular disease and diabetes.

To make your breakfast extra enjoyable, add some fresh or dried fruit for extra fiber and nutrients. Other healthy oatmeal toppings are: peanut butter, nuts or seeds, honey, and yogurt.

Oatmeal with blueberries, honey, and almond milk.
Oatmeal with blueberries, honey, and almond milk. | Source

2. Snack

Have half a cup of oatmeal with one sliced fruit of your choice before lunch and dinner. Use whole rolled oats if possible, though instant oatmeal can be used as a convenient substitute. This healthy appetizer will fill your stomach with both fiber and water and you will eat less at lunch and dinner. In addition, you will enjoy the health benefits of oatmeal, including stabilized blood sugar. This will keep you from experiencing the mid-afternoon or early evening blood-sugar drop that often leads to unhealthy snacking.

3. Oatmeal Cookies for Dessert and Snacking

High-fiber oatmeal raisin chocolate chip cookies.
High-fiber oatmeal raisin chocolate chip cookies. | Source

Bake a batch of low-fat oatmeal cookies and store them in an airtight container. Make extra batches to store in the freezer. Carry a serving of these healthy treats to work and enjoy them instead of vending machine snacks.

Eating several snacks and meals during the day provides consistent energy to your body, keeping you from getting too hungry or craving unhealthy foods. Having snacks prepared and portioned in advance also helps you maintain control of your daily caloric intake, based on your age, height, and activity level.

4. Exercise

Engage in 30 minutes of physical activity five days a week. Eating oatmeal will provide you with ample energy for exercise, which should be at the core of your weight loss program. Enjoy activities such as brisk walking, cycling, or swimming, and carry a portion of your low-fat oatmeal cookies for a healthy after-workout snack. Be sure to drink plenty of water to maintain hydration and energy levels.

You can burn up to 150 calories by walking briskly for 30 minutes. In addition, your metabolism continues to burn calories faster after exercising, even when at rest. When combined with a controlled caloric intake, you can expect to drop weight by exercising regularly.


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    • profile image

      CHRIS 10 months ago

      Kay has it all figured out . She plans to go back to eating " regular healthy food ".

      There's always an idiot .

      Probably a Trump voter ,

    • profile image

      Ra├»za 11 months ago

      Good advice

    • profile image

      Zangmo 12 months ago

      I ll try frm 2day

    • profile image

      Royal 12 months ago

      I am going to start this amazing diet

    • profile image

      sopha 14 months ago

      i will try and let u know

    • profile image

      Kay 18 months ago

      I love oatmeal. I am willing to try this. But when I start to eat regular healthy food, will I not gain it all back?

    • profile image

      Zina 21 months ago

      I will try this

    • profile image

      margo 2 years ago

      I will try it.

    • profile image

      Vkthbjm 3 years ago


    • AngelaKaelin profile image

      AngelaKaelin 6 years ago from New York

      Excellent info.! Oatmeal is great right before a morning work out! Gives a great energy burst and it's cleansing!

    • stars439 profile image

      stars439 6 years ago from Louisiana, The Magnolia and Pelican State.

      Thank you. I am going to try this. I like oat meal. I will definitely start trying it in the morning, every morning. GBY

    • Tess45 profile image

      Tess45 6 years ago from South Carolina

      I do like oatmeal....and being 20 lbs lighter would be nice too. Any plan that lets me eat cookies, sounds good to me!

    • nicomp profile image

      nicomp really 6 years ago from Ohio, USA