Eat fruits and vegetable to increase fiber intake, which helps you feel full.
If you have struggled with your weight for years, dieting can seem like a daunting task. In order to make losing weight more manageable, look for small steps you can add to your daily routine. One way to lose those unwanted pounds is to increase your water and fiber intake. Fiber is a good weight loss food, and according to the University of Minnesota researchers, fiber contributes to greater feeling of satiation and is an appetite suppressant. Drinking water also increases the effects of feeling satisfied without the calories.
Instructions
1. Start your day with a high-fiber breakfast cereal.
Look for foods that are high in fiber when choosing what to eat for a meal. Fiber rich foods include fruits and vegetables, such as black beans, raspberries and artichokes. Also look for whole grain breads and whole grain pastas to meet your fiber requirements. Some breakfast cereals also contain large amounts of fiber. As you are shopping, check the nutritional label of food products to ensure they provide enough fiber.
2. Consume at least 20 grams of fiber a day. If you consume a high calorie diet, then you should consume a lot of fiber, according to the Harvard School of Public Health. Fiber is a natural appetite suppressant, which cause you to eat less. Eating less food and calories typically results in weight loss. An extra benefit of fiber is that it controls blood glucose levels, which helps in weight control. Spread the amount of fiber throughout the course of the day.
3. To lose weight, drink half your body weight in ounces of water.
Drink water before each meal to reduce the number of calories consumed in the meal. Although water intake requirements depend on the individual, according to the Mayo Clinic, doctors recommend eight to nine cups. If you are trying to lose weight, try to drink half your body weight in ounces. For example, if you weigh 200 lbs., your water intake should be approximately 100 oz.
4. Take fiber supplements, along with water, to keep you full.
Add a fiber supplement to the water that you drink before your meal to create a stronger appetite suppressant. The combination of the fiber and the water will make you feel full and you will eat less of your planned meal.
