Eat fiber-rich foods

The majority of dietary fiber is indigestible plant material. Eating a lot of fiber can help you lose weight. However, the kind of fiber matters. It appears that soluble and viscous fibers have the largest impact on your weight. These are water-binding fibers that produce a thick gel in your stomach. This gel has the ability to significantly impede the passage of food through your digestive tract. It can also slow down digestion and nutrient absorption. As a consequence, you'll have a longer sensation of fullness and a reduced appetite. An additional 14 grams of fiber per day was connected to a 10% decrease in calorie intake and a weight loss of roughly 4.5 pounds (2 kg) over 4 months in one review research.

One 5-year research found that ingesting 10 grams of soluble fiber per day was associated with a 3.7% decrease in belly fat. This suggests that soluble fiber may be especially useful at reducing dangerous belly fat. Eating a variety of plant foods, such as vegetables and fruit, is the greatest approach to increasing fiber intake. Legumes and certain cereals, such as whole oats, are also good sources. You might also try glucomannan, a fiber supplement. This is one of the most viscous dietary fibers, and research suggests that it may aid in weight reduction. It's critical to consult with your doctor before adding this or any other supplement to your diet.