Oatmeal is a quintessential breakfast dish that has stood the test of time and transcended all of the crazy food trends we have seen in our day. And thanks to the nutrients that oats naturally contain, like fiber and B vitamins, including oatmeal in an overall healthy diet can be a delicious and satisfying dish that can help people manage their weight naturally.

Yet while eating oatmeal is a no-brainer for those who want to lose a few inches or pounds, certain oatmeal-prep habits can put a monkey wrench in attaining that ultimate goal. From not allowing enough time to prep the oats on busy mornings to adding caloric ingredients like sugar to the oat dish, there are some oatmeal-preparation practices that can counteract the best oatmeal-eating intentions.

For people on a weight loss journey who want to reap the benefits of eating oatmeal, we turned to nutrition experts to share the best oatmeal habits to start including in your healthy lifestyle. From picking the right ingredients to prepping the right way, here are six oatmeal habits that jumpstart weight loss, according to dietitians.

Then, for more weight loss tips, check out these Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Sometimes it’s not what we add to our oats that’s the problem, but it’s the time it takes to actually cook the oats that make it a challenge to eat them regularly. When you don’t have your oats ready to go, you run the risk of grabbing a donut or other less weight loss-friendly options to start your day.

Cooking your oats in an instant pot and relying on the delayed start will allow you to have piping hot oatmeal waiting for you before you even open your eyes to start the day. Justine Chan, MHSc, RD, CDE, says a 1 to 3 ratio of steel-cut oats and water cooked in an instant pot will do the trick, and using the delayed start will help you avoid the excuse of not having “enough time” to cook your oats on busy mornings.

If you are an overnight oats fan, consider adding kefir instead of milk for a probiotic boost.

“Kefir contains more gut-friendly probiotics than yogurt, which studies indicate may promote satiety by increasing absorption of nutrients and stable blood sugars, as well as decrease systemic inflammation leading to better weight control and a reduction in weight gain,” says Caroline Margolis, RDN.

Oatmeal dishes are typically made with sweeter ingredients, like brown sugar or maple syrup. But a more savory oatmeal dish can be a nice alternative to the classic oatmeal combos with no added sugars.

“Consider making a savory oatmeal that is packed with roasted vegetables as toppings such as broccoli, sweet potato, and mushrooms,” says Andrew Akhaphong, MS, RD, LD. “Not only will you be increasing fiber to support fullness, but you will also help support insulin regulation, healthy cholesterol levels, and increasing nutrients into your oatmeal routine.”

Baking oatmeal isn’t on everyone’s radar when they are cooking their oats. But baking oats in a casserole dish can result in a cozy meal that is chock-full of weight loss-supporting nutrients.

Christa Brown, MS, RDN suggests people make baked oatmeal that includes eggs for a rich source of protein.

“Both the protein in the eggs and the fiber in the oatmeal add to satiety to curb cravings,” Brown explains.

The simple act of adding some healthy fats into your oatmeal dish can profoundly impact your weight loss goals. From nut butter to chia seeds, many healthy fat options can add a boost of this satiating macro to your breakfast meal.6254a4d1642c605c54bf1cab17d50f1e

Healthy fats “help blunt the blood sugar spike and keep you feeling full for a longer period of time,” potentially helping you eat less throughout the day, according to Anya Rosen, MS, RD, LD.

There is no denying that spoonfuls of brown sugar on your oatmeal taste delish. But too much added sugar can add far too many empty calories, contributing to weight gain.

“Unsweetened oatmeal can be flavored with cinnamon, cayenne, and ginger,” says Colleen Wysocki, MS, RDN, CLC.

Leaning on these flavorful and sugar-free spices can be a fantastic sub for high-calorie additions, and in some cases, can give an anti-inflammatory benefit too.

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Choosing the right breakfast to kickstart your morning can be tricky—especially if you don’t know what healthy breakfast to reach for. And while it’s convenient to grab something on the go, or to even skip the meal altogether, these factors can be roadblocks to your goal of trying to slim down. Nevertheless, numerous dietitians say breakfast is a crucial meal for weight loss, so it’s important you try to add it into your day.

If you’re at a loss for what to make in the mornings, we spoke with members of our medical expert board,  The Nutrition Twins, Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, to give us some healthy and nutritious options that will help get the ball rolling on your weight loss journey. Then, for more helpful tips, check out these 25 Healthy Breakfast Habits to Jumpstart Weight Loss.

Thanks to the Greek yogurt, eggs, and either low-fat cottage cheese or ricotta, this breakfast pulls out all the high-protein stops to jumpstart weight loss.

“Getting adequate protein helps to keep appetite in check by balancing hormones,” say The Nutrition Twins. “Whole-wheat flour and wild blueberries add fiber for even longer-lasting fulfillment.”

An added bonus is that the wild blueberries pack in antioxidants that play a crucial role in the battle against inflammation– something that makes weight loss harder, the Nutrition Twins point out.

In most cases, pancakes can contribute more calories than you need while eating both breakfast and lunch combined. However, these particular pancakes serve up the ideal macronutrients for weight loss full of satiating protein and fat.

Get our recipe for Protein-Packed Blueberry Lemon Ricotta Pancakes. 

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This breakfast is key for keeping yourself full with few calories. A huge part of jumpstarting your weight loss is preventing hunger (and the overeating that comes with it) with minimal calories.

So, what is the “most satisfying weight loss breakfast?” It’s only 4 ingredients; cinnamon, berries, whole grains, and eggs!

“The combination of naturally sweet cinnamon, which has been shown to reduce body weight and belly fat, helping to prevent against obesity—[as well as] antioxidant-rich, low-calorie berries, which have been shown as a possible treatment for obesity-induced inflammation—provide sweetness without the need for inflammation-promoting sugar that makes weight loss more difficult,” say The Nutrition Twins.

Also featured in the breakfast are whole grains that satisfy carb cravings without overdoing it on calories, and protein-packed eggs that contribute to the satiety benefits.

A study in the European Journal of Clinical Nutrition even showed that when the subjects ate eggs for breakfast (versus equal-calorie breakfasts that contained either cereal or croissants), they ate fewer calories over the entire day.  Plus, studies have found that breakfasts that include eggs may help control hunger for 24 hours.

Get the recipe from The Nutrition Twins.

Who said you couldn’t have “dessert” for breakfast? Any breakfast that is nourishing and healthy, yet feels like a decadent dessert, immediately has a leg up in the weight loss department. This sweet, creamy breakfast that feels like a treat won’t leave taste buds wandering. It also helps to prevent the deprivation that leads to falling off the healthy eating path.

“Yogurt consumption is associated with smaller waists, lower body weight, body fat, and body mass index,” say The Nutrition Twins. “Greek yogurt has extra protein for an additional satisfaction benefit.”

Additionally, with three different types of berries in this breakfast, it helps fight obesity since higher amounts of fruit have been found to reduce weight and promote a healthy lifestyle, including increasing physical activity and reducing the intake of sugar and fat.

Get our recipe for Healthy Yogurt Parfait With Fruit and Granola.

This recipe really helps execute the weight loss goal, as it’s the perfect recipe for those in a rush.6254a4d1642c605c54bf1cab17d50f1e

“Many weight-loss hopefuls get derailed when they’re in a hurry at breakfast and quickly choose a calorie-bomb, fatty, fast-food breakfast,” say The Nutrition Twins. “This throw-in-the-blender-and-go recipe has all the makings to set you up to start your weight loss day with success.”

The smoothie contains a high protein-to-calorie ratio, meaning it gives you a lot of satisfaction and fullness for a relatively small number of calories. It’s rich in water and potassium to help restore normal fluid balance and helps flush any bloat from excess salt or sugar.

The blueberries’ antioxidant cyanidin-3-glucoside (C3G)–a phytochemical that has been shown to lessen appetite while enhancing fat metabolism–decreases hunger by increasing leptin, the hormone that helps to regulate energy balance by inhibiting hunger. While doing so, it also increases adiponectin–a hormone your fat tissue releases that helps with insulin sensitivity and inflammation.

The Nutrition Twins also recommend adding a liberal amount of lemon because it contains potent polyphenols–micronutrients that naturally occur in plants–that may help to suppress body fat accumulation and prevent obesity.

Get the recipe from The Nutrition Twins.

Another great breakfast meal for weight loss, each serving calls for two full eggs, which rates very high on The Satiety Index List – a tool that ranks different foods on their ability to satisfy hunger.

“The less hungry you are, the less likely you’ll be to overeat, so it will be easier to lose weight,” say The Nutrition Twins.

They also point out that the amino acid, asparagine, in the asparagus acts as a natural diuretic—a water pill that will immediately help you to lose excess water weight and bloat.

Salmon is an omega-3 rich fatty fish that fights against obesity-promoting inflammation and may have additional weight loss and belly fat-busting benefits.

“Replace smoked salmon with fresh salmon to reduce carcinogens, as well as sodium, that can contribute to water weight gain,” say The Nutrition Twins.

Get our recipe for Healthy Scrambled Eggs With Salmon, Asparagus, and Goat Cheese.

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Food may not be your biggest foe in your battle with belly fat—it may be fluids. What you drink and just how much affects the total number of calories you consume. And those calories can sneak up on you since most people who count calories only count solid food calories. So, recognizing and adjusting your drinking habits to reduce calories can jumpstart your weight loss.

Think about this: The average American consumes about 22% of her daily calories from liquids. So, let’s say you eat an average of 2,400 calories per day (a conservative number since some studies suggest the average is 3,000, others say up to 3,600!). That’s 528 calories that you might make a serious dent in by eliminating sugary beverages from your daily routine.

Make it personal: keep track of all the liquids you consume in a typical day and tally up the calories to see just how many you can eliminate to jumpstart your weight loss. Adopting the following healthy drinking habits will help.

Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Making a habit of drinking a smoothie as a meal replacement is another way to sip your way to a leaner body. But you have to make it right. Many people don’t. They blend smoothies that are so high in calories and even sugars that they are counterproductive to weight loss, say dietitians.

To ensure that your smoothies are truly designed for filling you up and not out, make sure it has enough protein and fiber, ideally 20 grams of protein and at least 5 grams of fiber, advises registered dietitian nutritionist Elise Harlow, RDN, owner of The Flourished Table. “If these nutrients are overlooked, your smoothie can cause a significant increase in your blood sugar and leave you feeling hungry shortly after,” she says.6254a4d1642c605c54bf1cab17d50f1e

READ MORE: The 25 Best-Ever Weight Loss Smoothies

“Artificial sweeteners have been a controversial food product for years,” says Trista Best, RD, a registered dietitian at Balance One Supplements. “The concern is whether the calorie reduction in our foods is worth the potential side effects, ranging from gas and bloating to gastrointestinal irritation to potentially being cancer-promoting.” What’s more, the common artificial sweetener sucralose reduces the healthy bacteria in the gut, which makes gastrointestinal irritation more likely and may contribute to weight gain.

RELATED: What Happens to Your Body When You Eat Artificial Sweeteners

By having a water goal for the day, you’ll be more likely to avoid fluids that are high in calories. “A good rule of thumb is to drink half of your body weight in ounces of calorie-free fluid every day,” says Samantha Presicci, RD, a nutritionist at FOND Bone Broth. “And I always recommend electrolytes to help assist that hydration and help your body better utilize and absorb the water you’re drinking.”

Also, the more fluid you consume, the less food you tend to eat. Studies have shown that people who drink glasses of water before a meal, end up reducing their calorie intake at the meal and during the rest of the day.

All unsweetened teas are excellent beverages choices, but one may be particularly powerful in jumpstarting your weight loss: green tea. “Japanese researchers found that levels of special antioxidants called polymerized polyphenols found in green tea inhibit the body’s ability to absorb fat by as much as 20%,” says Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse. Both green and white tea also contain certain plant compounds called catechins like epigallocatechin gallate (EGCG) that have been shown in studies to drive weight loss and abdominal fat loss when consumed regularly, she says.

What’s more, these teas contain caffeine. An analysis of studies published in the International Journal of Obesity, showed that the combination of EGCG and caffeine may be responsible for boosting metabolism by 5%.

Now that you have your drinking habits under control, check out these Eating Habits to Lose Abdominal Fat As You Age.

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You likely recognize the importance of eating habits when it comes to weight management, but where is the best place to start when overhauling your food choices? With so many ways to approach nutrition for weight loss, there is not one single approach that works for everyone. What is most important is you make small manageable changes that add up over time.

If you are stumped on how to improve your eating habits for weight loss, or you’re looking for more ideas to keep the momentum going, here are the top six eating habits to jumpstart weight loss.

Protein is a macronutrient that can be found in plant and animal food sources. This nutrient is essential in the repair and building of body tissues, including muscle, and is known for creating a feeling of fullness that may help offset snacking and overeating.

While protein should be included at all meals, this nutrient is most often skipped at breakfast when many are choosing pre-packaged grab-and-go options.

To make it easier for you to get protein in the morning, keep the following on hand for quick options: hard-boiled eggs, Greek yogurt, cottage cheese, nut butter, pre-made protein shakes, protein bars, and fully cooked chicken and turkey sausage that you can heat and eat.

It is not uncommon to wake up dehydrated, and jumping right into caffeinated coffee isn’t all that helpful in building back your hydration for the day. Before you drink anything else or eat, try having at least one cup of water. You can add citrus, mint, or cucumber to it for a flavor boost, or warm it up with a big squeeze of lemon on a cold morning.

Starting your day with a glass of water will help you reach your hydration targets for the day, and may offset the amount of higher calorie, sugar-laden drinks you may otherwise have, like sugary coffee drinks, soda, energy drinks, and juice.

For those with weight loss in mind, aiming for a half plate of vegetables at lunch and dinner is a good way to create satiety and limit overeating on more calorie-dense items. Not only will eating more veggies create a feeling of fullness, but it will also boost your intake of fiber, antioxidants, and micronutrients.

One additional step you may take is eating your veggies first before diving into the protein and carb on your plate. Prioritizing veggies will help ensure you get your full half-plate serving, and will create more satiety before you enjoy the other items on your plate.

From coffee creamer and cereal, to soda and desserts, refined sugar can be found in a wide variety of processed foods. While it may feel like a daunting task to get rid of all the refined sugar in your diet, cutting your intake in half is a wonderful start to lessening your intake of this less-than-ideal ingredient.

For example, cut the sugar in your coffee by half, enjoy one cookie in the evening instead of two, and swap one of your sodas for unsweetened sparkling water. These changes may seem small, but when combined and maintained over a period of time they can help significantly when working towards weight loss.

Planning out your meals for the week may feel like one extra task that needs to be squeezed into an already busy schedule, but this hour spent planning can make the rest of your week run so much smoother. Planning ahead may help reduce the number of times you eat out each week, and could lead to fewer impulsive purchases at the grocery store.

If you are able, you can take this one step further and prep some of your food for the week as well. Try cooking your grains and proteins in bulk, and wash your fruits and veggies for meals and snacks for a simplified meal prep that will help save time during the busy work week.

For most people, I don’t consider a meal to be complete unless it contains carb, fat, protein, and produce. That means a bowl of cereal for breakfast won’t suffice, and a big steak with no sides won’t cut it either. Combining all of these food groups at a meal helps to ensure you consume a broad spectrum of nutrients, pairs protein and fat with carb to help keep your blood sugar stable, and helps to improve satiety.

Instead of just a bowl of oatmeal at breakfast, try adding in some chopped walnuts and berries, and adding a hardboiled egg on the side.

These are only a few ideas for how to jumpstart your weight loss. Any habit you work to improve is progress and should be celebrated. If this list looks like an overwhelming amount of change, just pick one or two components to start with and build from there. Remember, progress is more important than perfection, so cut yourself some slack if it takes some time to build better habits.

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In recent years, there’s been a healthy amount of debate over one particular approach to dieting and nutrition. If you’ve ever been curious, a new report suggests that juicing may be a powerful way to slim down and even maintain your weight loss goals in some cases.

It makes sense that a liquid diet might help you shed pounds fast, but there’s even cooler science behind why juicing could actually help you lose weight.

For various reasons, some nutrition pros aren’t huge proponents of juice fasts. This type of fast delivers power-packed vitamins and antioxidants from plants, but juicing alone lacks certain key dietary elements, including protein and a healthy amount of fat.

RELATED: 7 Healthiest Foods to Eat Right Now

Always ask a healthcare professional before you begin any type of fast. If you do get the green light, here’s some pretty juicy information. The Beet just reported that juicing “can positively impact your gut’s balance of micro-organisms, which make up your microbiome, to switch it over toward healthy bacteria–which feed on vegetables, fruit, and the fiber they contain.”

It was a 2017 study that led to this finding, in which a team of nutrition researchers at UCLA collected blood and stool samples from 20 healthy study participants before they began a three-day juicing diet in which they consumed 1,300 calories from juice a day. On day four, the participants switched back to their “customary diet,” and blood and stool samples were collected from each of them again on days four and 17. The Beet translates what the researchers discovered:

“On day 4 we observed a significant decrease in weight and body mass index, which was maintained until day 17. On day four the proportion of the phylum Firmicutes and Proteobacteria [bad bacteria] in stool was significantly decreased and Bacteroidetes and Cyanobacteria [good bacteria] was increased compared to baseline and was partially reversed on day 17.”

Overall, they said, “a three-day juice-based diet altered the intestinal microbiota associated with weight loss.” They also reported that participants maintained this weight loss up until day 17 (when the study ended).

Even if you’re not chasing weight loss goals, the occasional all-natural juice drink is a fresh way to add more nutrients to your diet—just don’t overdo it. Might we suggest our 5 Best Juices to Drink to Maximize Weight Loss, According to Science.

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