The key to losing 5 pounds is reducing your caloric intake. According to the Mayo Clinic, weight loss can be achieved only by burning more calories than you consume --- you need to create a deficit of 3,500 calories to drop 1 pound. Depending on toppings, a typical meal of yogurt and oatmeal contains approximately 300 calories, giving you two filling meals at only 600 calories total. With a 500-calorie dinner and some healthy snacks, you can have three filling meals and few snacks at 1,200 to 1,500 calories a day. Consult your physician before beginning a new diet or exercise plan.
Step 1
Choose low-fat plain yogurt. According to Dr. Eric Braverman, author of "The Younger (Thinner) You Diet," nonfat yogurt does not contain the necessary fats to help with weight loss. Flavored yogurt contains additional calories, so steer clear of those varieties.
Step 2
Select plain oatmeal to include in your meals. The old-fashioned variety is a good choice because there is usually no added sugar and much less sodium than in flavored packets of oatmeal. Replace water with skim milk when making your oatmeal to increase your protein intake.
Step 3
Replace two meals, perhaps breakfast and lunch, with a meal of oatmeal and yogurt. Research published in the "International Journal of Obesity" found that dieters who ate three servings of yogurt per day lost 22 percent more weight than dieters who cut calories without adding calcium to their diet.
Step 4
Add variations to your yogurt. Add honey or cinnamon to flavor your yogurt and keep it a low-calorie meal. Include fresh fruit, such as blueberries or strawberries, to make a more complete meal. Mix in a small amount whole-grain granola to your yogurt. For a snack, use yogurt as a dip with your favorite fresh fruits.
Step 5
Include fresh fruit with your oatmeal to make a sweeter meal. Add oat bran or flaxseed to increase the fiber in your oatmeal, which will help you to feel full longer.
Step 6
Eat a sensible, low-calorie dinner to lose weight, such as baked salmon or chicken and steamed vegetables. Add fresh fruit or vegetables for a healthy snack throughout the day. Include daily exercise for at least 30 minutes to help you lose 5 pounds.
References
- MayoClinic.com; Weight Loss; March 2011
- Huffington Post; For Consistent Weight Loss, Eat Yogurt Every Day; Eric Braverman; January 2009
- "International Journal of Obesity"; Dairy Augmentation of Total and Central Fat Loss in Obese Subjects; M. B. Zemel, et al.; January 2005
- Quaker Oats: Oatmeal Can Be Part of Your Healthy Weight Loss Program
- Every Diet: Oatmeal Diet
- Reader's Digest:How to Choose Good Carbs When Food Shopping
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