OMAD Diet Weight Loss Tips

dessert on OMAD diet weight loss tips

This article may contain links from our partners.

Sharing is caring!

These OMAD diet weight loss tips are going to help you move the needle. If you’re on OMAD, you know this lifestyle change is flexible and can be burdensome at the same time. It’s a form of intermittent fasting that lets you feast on whatever you want in your eating window, while fasting for the majority remainder of the day. In this article, we’re going to cover:

  • Why OMAD works for people?
  • 7 Tips for OMAD Diet weight los

Let’s kick things off. Before we do, don’t forget to bookmark this post or pin to Pinterest to come back and reread later.

woman OMAD weight loss tips


OMAD stands for One Meal a Day. It’s a way of eating that changes your entire lifestyle. For many of us, our life revolves around food. We structure our life around the meals we eat, whether it’s work, leisure time, family time, etc. Food should NOT have that much control over your life. And many of us feel stuck, that it has to be that way forever, or at least until we hit our goal weight.

OMAD crushes this way of thinking and forces you to really adopt a new lifestyle which can help you lose weight, eat what you want, and improve your health through the benefits of weight loss.

‘You can also lose a lot of weight quickly, like 20lbs in 30 days!

Is OMAD hard?

What if I can’t do OMAD?

OMAD can be tough in the beginning. Like all lifestyle changes, transition can be difficult but, once you get past that initial hurdle, it becomes a lot easier. You get used to it, your body adjusts, and you’re just fine.

When it really comes down to it, think about your end goal. Visualize success and keep going. If you stop and restart, this can be the beginning to a vicious cycle of on again off again dieting. Avoid this. You just have to buckle down and get through the transition once and you’re golden.

What if you can’t do OMAD? Unless there’s a restriction because of your health and background (remember to check with your physician before starting any lifestyle change or change in diet), you can do OMAD.

You just have to try.

Here are 7 tips to help aid in your weight loss journey with the OMAD Diet…

7 OMAD Weight Loss Tips

1. Eat What You Want

This does not mean go crazy. But, if you want a piece of chocolate, go for it. Some people calorie count on OMAD. You can totally do that. You’re going to have less calories with eating just one meal a day, anyway. Can you really gorge down 3,000 calories in one meal? Your stomach is going to kind of “shrink” when you go to OMAD. You’re kind of retraining your body to eat this kind of way.

Don’t make it hard on yourself by trying to cut everything off. Remember, if you want something, have it, but again, don’t go nuts.

A lot of people pair OMAD with the keto diet or the Okinawa diet or other diet plan. This isn’t necessary but could it amplify your weight loss results? Sure.

2. Pick Your Favorite Time to Eat

I’ve heard of OMAD dieters eating at midnight or 1am, others eat 9am or noon or 3pm. Pick the perfect time to feast that’s good for you. It really doesn’t matter what time it is.

3. Meal Prep

This doesn’t have to be a formal meal prep venture you take on. Just plan what you’re eating for the week. When you go grocery shopping, make a list, plan your menu for the week, make your meals all at once (this is called batching) or throughout the week, your choice. And, make sure you have food ready when it’s time to feast.

My hubby does this with his job, especially now that he’s working from home. While he is not doing OMAD, he knows that his day goes a lot more smoothly if he has food ready. So, the night before his work day, he takes an inventory of the fridge to make sure he has snacks and a lunch he can whip up quickly or ready-prepared. Try this with OMAD.

4. Do OMAD with a Friend

When you embark on a new life change or diet, it’s helpful to do it with others, if you can. This is me, 100%. It’s so much easier to diet when my husband is doing it with me, or my sister, etc.

Try to find a diet buddy friend who can do OMAD or another lifestyle change/diet with you at the same time, so the two of you can use one another for support.

You can also look at joining a diet bet club like Healthy Wage. Along with joining the Healthy Wage Facebook group. Healthy Wage lets you bet on your weight loss. There are members that got paid $4,000 for losing 100lbs or $2,500 for losing 60lbs or 30lbs. The amount of weight you need to lose and your bet amount will determine how much you win if you meet your weight loss goal.

There’s an incredible amount of community in doing diet betting. There are others that are gonna do it with you. Not necessarily OMAD, but you’ll have others you can connect with and can identify with what you’re going through and provide support.

Learn more about Healthy Wage here.

5. Get Moving

Exercise is not a part of OMAD and it’s not required to lose weight. Abs are made in the kitchen, after all. But, exercise does contribute to a healthier lifestyle and aids in prevention against diseases, etc.

If you’re unfit, start small. Go for an evening walk for 15 minutes. Over time your body will strengthen, you’ll be able to walk longer, you’ll crave your nightly walk soon after. You may be prompted to explore other kinds of exercise.

Join a gym. Use your community gym (our HOA offers a small gym for the community). Invest in exercise equipment. Do free or paid workout videos at home. Get a jump rope. Walk your dog. Walk in the neighborhood. Go swimming.

There are a ton of ways to get moving, as you can see.

Again, this may not have a big impact on your OMAD weight loss, but it will make you feel better, help you become stronger and you’ll be burning calories at the end of the day, which is great.

6. Journal

I used to hear so much about journaling for years. Especially for dieting. I always blew it off. But, the truth is, I love writing things down. I do it for this blog, when I’m jotting down ideas and keywords for blog posts. I do it for other projects I’m working on.

Why not do it for OMAD?

It’s super simple. Get a notebook (small or large, your choice) or you can do this digitally using the Notepad app in your cell phone or tablet. Write down what you eat and when you eat. You can even go a step further and write down how you feel and changes you want to make, etc.

This helps you vent. You can look back on what you wrote and identify trigger foods associated with how you feel, mood, behavior, etc.

It’s really interesting and it can become very enjoyable. Give it a try.

7. Join Groups

I talked about community and support above. It’s helpful if you have a friend doing OMAD or a diet or lifestyle change alongside you. Groups, like subreddits or Facebook groups are awesome to find a ton of people that are doing EXACTLY what you are doing. There are a ton of intermittent fasting and OMAD groups on Facebook. They are free to join and give you a chance to make friends, ask questions, answer questions, get motivated, learn what others are doing for success and more. Try this!

Wrapping up these OMAD Weight Loss Tips

There you have it! I hope you enjoyed reading.

For more on OMAD or IF, check out how to lose 20lbs in 30 days on the OMAD diet.

Jenn Leach, MBA

Jenn Leach is a Houston-based MBA with over a decade of experience in the banking industry. She writes at Millennial Nextdoor where she writes finance, money, business, and lifestyle content to help millennials create additional income streams online. Join her on Substack at

Leave a Reply

Your email address will not be published. Required fields are marked *

Recent Posts