Oatmeal is a complex carbohydrate that provides a satiating, nutritious snack. You can lose weight with oatmeal provided you eat a balanced diet and complement your weight loss strategy with a vigorous exercise program. According to the American Dietetic Association, oats contain a high amount of soluble fiber which helps to reduce total cholesterol along with LDL or "bad" cholesterol, fight heat disease and help to control blood sugar.
Step 1
Consume oatmeal before you exercise as it fuels your body with a slow-burning energy fuel source. Ingest oats one hour prior to working out to allow for digestion.
Step 2
Avoid instant varieties. According to "Fitness Magazine," instant oatmeal may contain up to 13 grams of sugar per serving. Buy the slow-cook variety, and add honey or your fruit of choice.
Step 3
Eat a balanced diet. The American Dietetic Association advises that no single food offers ultimate protection. Consume three meals consisting or vegetables, fruits, protein and carbohydrate sources.
Step 4
Refrain from eating oatmeal before bedtime. Since it's a slow-digesting carbohydrate, excess calories which aren't burned tend to be stored as fat when you sleep.
Step 5
Do not try to lose weight too quickly as this practice will slow down your weight loss. Monitor your progress once per week. Weigh yourself and record in a notepad. Aim to lose 1 to 2 lbs. per week.
Step 6
Engage in an exercise program to complement your dieting efforts. Use a combined approach of resistance training and cardiovascular activity. Train with free weights or machines two to three times per week. Exercise with a brisk walk or run three to four times per week for 30 minutes per session.
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