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The Ultimate Morning Weight Loss Meal

Microwave them or soak ’em overnight—there are lots of ways to prepare oats, they are a nutritious and weight-loss-friendly breakfast. Not only are oats filled with fiber and complex carbs that keep you full, but they are also 100% whole grain. Research reveals that eating whole (instead of refined) grains could increase your metabolism and help you shed more calories!

But as with any food, allowing bad habits to creep into your morning can lower your nutrient-dense down into unhealthy territory. Want real weight loss with your morning meal? Stick to these three simple habits.

1 — Don’t add a ton of sugar.

Lowering your sugar is the first principle of weight loss, not to mention overall health. There is strong evidence that too much sugar is the cause of weight gain—and increasing your blood sugar first thing with super-sweet oatmeal might lead to a sudden hypoglycemic crash. (Which is not fun.)

Rather than forming a dessert-level meal with a mountain of sugar, go for subtle sweetness. Try a couple teaspoons of maple syrup for a low-carb sweetener, or put in some fruit to sweeten your oatmeal.

2 — Add fruit.

Working toward consuming five fruits and veggies a day? It is a good goal for weight loss. One study recently found that people who ate more vegetables and fruits in their diet were more likely to weigh less. Apples, berries, and pears were especially linked with more weight loss.

Getting the five servings of produce that experts recommend can be a hard thing to do unless you start early—so allow your bowl of oatmeal to be the vehicle for your fruit! With a handful of berries, dome diced apple, or some banana slices, you will boost your fiber content and load up on crucial micronutrients such as potassium and vitamin C.

3 — Include some protein.

Weight loss experts talk about the power of protein for lowering your weight. This muscle-building macro is really satiating, keeping away hunger pangs that could drive you to overeat. Oats are a good source of protein by themselves (one half-cup serving has around 6 grams), but adding more is even better. A dollop of nut butter, one sprinkle of nuts or seeds, or one scoop of protein powder can work beautifully inside your hearty morning bowl.

Author: Blake Ambrose

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