How to Lose Weight Naturally With Fiber

There are many diet plans and weight loss supplements on the market, but usually the best approach to weight loss is the natural one. If you are tired of fad diets and diet pills that either don't work or have unpleasant side effects then try nature's natural appetite suppressant, fiber.

Not only will fiber help fill you up and keep you regular but studies have shown that eating a high fiber diet allows some of the calories consumed to pass through your system before your body has a chance to absorb them. Here are some steps to get you to the recommended amount of fiber each day.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Whole grains
• Fruits
• Vegetables
• Fiber supplement (optional)

1. Choose whole foods over processed foods. Start your morning with a bowl of high fiber cereal or old fashioned oatmeal. For lunch and dinner choose high fiber starches such as whole grain breads, whole wheat pasta, sweet potatoes and brown rice.

2. Eat more fruit. Eating the whole fruit instead of drinking juice is a great way to increase your fiber intake.

3. Fill up on non starchy vegetables. Have raw vegetables or a salad with lunch. For dinner fill half your plate with non starchy vegetables for a filling yet lower calorie meal.

4. Snack on nuts. Nuts are a healthy way to get more fiber as well as healthy fats. Nuts are high in calories so keep portions small.

5. Learn to love beans. By adding beans to your menu a few times a week you will not only be getting a healthy and cheap source of protein but a great fiber boost.

6. Avoid processed foods. Snack on healthy popcorn instead of chips and avoid store bought cookies, cakes and pastries. Many store bought snacks are high in calories, low in fiber and filled with unhealthy trans fat, saturated fat and sugar.
   
   Experiment with your own recipes for baked goods by replacing the oil with applesauce, using whole wheat flour and less sugar. There are a lot of good cookbooks and recipes online for healthy yet decadent homemade treats.

7. Take nature's diet pill. 30 minutes before dinner take an all natural fiber supplement with a full glass of water. The fiber will expand in your stomach so you will naturally eat less. Look for a fiber supplement that mixes clear in water.

Tips & Warnings

• Adults should strive for 20-35 grams of fiber each day.
• Eat a minimum of five servings of fruits and non starchy vegetables each day.
• If you are getting a lot of fiber in your diet it may be unnecessary to add a fiber supplement.
• For successful long term weight loss aim to lose just one or two pounds per week.
• Increasing fiber without getting adequate fluid can actually cause constipation and bloating. Be sure to drink at least 6-8 glasses of water each day.
• To avoid stomach upset increase your fiber intake slowly over time.
• Do not go below 1200 calories per day. Always consult your Dr before starting any diet or exercise plan.

Resources

• eHow Health & Fitness Guide
• Weight Watchers Momentum Program

[annvans]

on 5/16/2009 Great information, thanks.

[MyJB]

on 4/26/2009 I enjoyed reading this article, because the steps are clearly outlined. 5

[AbbyNormal]

on 4/26/2009 Excellent article. Not only is this good for weight loss, but for healthy living. You are adding anti-oxidants to your diet. Also, a high fiber diet is good for people with high blood pressure.

[ellischristina]

on 4/25/2009 Losing weight with fiber is not only a natural way of weight reduction but also produces a healthy body that can sustain its energy level. Great tips too. 5*s

[gputscher]

on 4/25/2009 Very informative articel on How to Lose Weight Naturally With Fiber. 5*rec