How to Lose Weight with Cereal

Eating cereal can be effective for weight loss. Cereals with a low-calorie density, containing whole grains and limited added fats and sugars, provide the most nutrients. They also support your efforts by filling you up with fewer calories than a typical lunch or dinner. Learn how to choose the cereal that will maximize your weight-loss efforts.

Instructions

Reach for Cereal

1

Choose the right cereal. Avoid cereals loaded with sugar, high-fructose corn syrup, partially hydrogenated oils, artificial colors and flavors, sodium and refined flours. Look for an ingredient list with whole grains. Optimally, a cereal with 5 grams or more of fiber and 9 grams or less of sugar will fill you up, help you reach your fiber goals and keep your sugar calories in check.

2

Eat breakfast. If you regularly skip breakfast, your blood sugar drops early in the day, causing mindless snacking and overeating at other meals. Cereal with milk is an easy and quick breakfast whose balance of carbohydrates and protein keeps you feeling full until your next meal.

3

Substitute cereal for a second meal. A serving of cereal and milk usually contains around 250 to 300 calories. A typical fast-food meal tops 800 calories. This 500-calorie savings a day can lead to a pound a week in weight loss. A study published in the Journal of American College of Nutrition in 2002 confirmed that cereal as a meal replacement promotes weight loss.

4

Use cereal as snacks. Reaching for a satisfying bowl of cereal and milk satisfies cravings for carbohydrates and sweets. Cereal and milk makes a perfect post-workout snack. A study in the Journal of the International Society of Sports Nutrition in 2009 showed that cereal eaten after a strong workout provides the same benefits as a traditional sports drink.

5

Watch your portions. For cereal to effectively assist your weight-loss efforts, you must pay attention to how much cereal is in a serving and the calorie density of a serving. Granola, for example, lists about one-fourth of a cup as a serving, while a serving of shredded wheat is around 1 1/2 cups. Select cereals that give you more in a serving for the same number of calories, and you will feel more satisfied.