8 a.m. Eat a Bowl of Oatmeal With Banana and Walnuts.
Science shows that regular breakfast eaters tend to be leaner and that dieters are more successful at losing weight—and keeping it off—when they eat breakfast. But choosing the right breakfast can give an extra boost to your weight loss. Eating “slow-release” carbohydrates, such as oatmeal or bran cereal, three hours before you exercise may help you burn more fat, suggests a recent study in the Journal of Nutrition. Here’s why: slow-release carbohydrates didn’t spike blood sugar as high as eating refined carbohydrates, such as white toast. In turn, insulin levels didn’t spike as high and because insulin plays a role in signaling your body to store fat, having lower levels may help you burn fat.
Recipes to Try: Breakfasts That Fight Fat