Quite a few studies have shown individuals who eat breakfast every day tend to weigh less on average than those who don't. Eating breakfast boosts metabolism and helps prevent late-night hunger or binge eating. Oatmeal is a particularly great way to start the day, especially when weight loss is the goal. One-half cup contains 4.6 grams of resistant starch, a fibrous carbohydrate that is needed to burn fat and boost energy. One-half cup of oatmeal also contains 150 calories. When paired with hot water, it makes for a filling yet low-calorie meal that is enough to tide individuals over until lunch or a small and healthy mid-morning snack.