Increase Your Fiber Intake

Adding a couple more servings of fiber to your diet will help you shed weight and extra body fat. Fiber passes slowly through your digestive system, lengthening the time it takes to empty your stomach and keeping you feeling fuller for longer. Over a 20-month period, each gram of dietary fiber taken was related to 0.25% less body fat and 0.5 pounds (0.25 kg) less body weight in one research of 252 women.

In another study, increasing daily fiber intake by 14 grams for four months was linked to a 10% reduction in total calorie intake and 4.2 pounds (1.9 kg) of weight loss — without making any other changes. Fruits, vegetables, whole grains, nuts, seeds, and legumes are just a few examples of nutritious, high-fiber foods to include in your diet.