Eat 4 g of fiber in every meal or snack
Why It Works
A high-fiber diet can lower your caloric intake without making you feel deprived. In a recent Tufts University study, women who ate 13 g of fiber or less per day were five times as likely to be overweight as those who ate more fiber. Experts see a number of mechanisms through which fiber promotes weight loss: It may slow down eating because it requires more chewing, speed the passage of food through the digestive tract, and boost satiety hormones.
Add It In
To get 25 g of fiber a day, make sure you eat six meals or snacks, each of which contains about 4 g of fiber
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