Getting Enough Fiber Is Important For Weight Loss

By: Lee Dobbins

Fiber is an important part of a healthy diet, but did you know it can help you in your weight loss efforts? Filling up on fiber can help you to feel full for longer, therefore causing you to eat less overall which will result in healthy weight loss.

In addition to helping you lose weight, fiber also has many positive health effects. Fiber has been linked to managing diabetes, cutting cholesterol, and limiting heart damage. One Swiss study found that eating a high-fiber meal reduced hunger more than a meal which was low in fiber.

How Much Fiber Do You Need?

You should consume between 25 to 35 grams of fiber a day. While that might not sound like a lot, most Americans only get about 15 grams and many much less. Fiber can be found in most fruits and vegetables including carrots, peas, broccoli, spinach, and cauliflower.

In addition, there are many cereals and breads that have a good amount of fiber, but you must read the labels to determine which ones. Typically anything made with whole wheat or whole oats or bran will have fiber – plus these cereals tend to be natural and low in fat and sugar which also help with your weight loss and are better for you overall.

How Can You Eat More Fiber?

There are some easy ways that you can increase your fiber intake. Think about adding garbanzo beans to a salad or soup, or add a tablespoon of bran to your cereal. Leaving the skins on fruits and vegetables will also increase your fiber intake. The actual fiber content of each individual food isn’t that much so it is best if you simply eat more types or servings of fiber rich foods each day.

Consider eliminating meat from some of your meals. Meat has no fiber, and it doesn’t give you the benefit that you get with fiber-rich food. Instead, try eating more grains, fruits, and vegetables. In this way, you can be sure your meal has a healthy concentration of fiber.

Add Fiber Gradually

It might be difficult for your body to become accustomed to a diet that is rich in fiber. It is indeed counter-cultural, since many families grew up consuming a great deal of meat. However, if you’re really want to lose weight and be healthy, you’ll give fiber-rich meals a try. Fiber rich foods, combined with sensible eating, can help you lose weight and keep it off.

Don’t try to totally change to a high fiber overnight. It may require a great deal of trial-and-error before you hit upon the right amount of fiber. However, in the end, you may be amazed at the positive role that fiber plays in your diet. And it may inspire you to encourage your loved ones to add more fiber to their own diets as well. A diet high fiber diet can help you to manage the amount of food you eat and has many health benefits. So load up on fiber-and watch your waistline shrink as a result!

Author Bio
Lee Dobbins writes about Low Carb and Low GI eating as well as other weight loss issues. Visit www.lowcarb-resource.com for more articles on healthy dieting.

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Eat Healthy and Lose Weight

By: Christopher Ayu

If you accept the analogy that our bodies are like an engine, then it follows that this engine will perform better if it receives the type of fuel that it was designed to run on. In years gone by, before artificially processed and manufactured foods, our bodies normally received the correct nutritional balance every day.

As more and more families saw both the husband and wife holding down jobs outside the home, the dynamics of eating, exercise and nutrition began to change. “Convenience” and “fast foods” became the norm, and farms were gradually replaced by processing plants. Today, the average meal is so laden with artificial preservatives and saturated fat that our bodies are starving for the ingredients that they need, and overflowing with the ingredients that they don’t need.

This nutritional imbalance manifests itself through weight problems, skin problems, tiredness, disease, and overall poor health. Although this problem has reached pandemic proportions, you can reverse the effects of poor diet in your own life if you truly want to.

Garbage In – Garbage Out

While this phrase may have been coined for the computer industry, it’s very relevant when it comes to our own body. Every moment that we are alive, our body is busy manufacturing the chemicals, fluids, proteins, and tissues that are required to keep us healthy. Food, or rather the nutrition that is derived from food, is what the body depends upon to handle all of these tasks.

Everything that we consume is used, stored, or discarded by the body. The body’s particular nutritional needs can vary widely depending upon what’s going on inside and outside of us at any particular time. Our body makes decisions on whether to burn carbs or fat based upon our immediate energy needs, how long it has been since our last meal, and the general condition of our health.

The body burns fuel in a very specific order. Alcohol is burned first because our bodies have no way to store it for later use. Protein is burned next, then carbohydrates and, finally fat.

Because fat is consumed last, and the average person has a diet which is rich in fat, our bodies store the fat away to be used at a future time. How is this fat stored? You guessed it; it’s stored as fatty tissue. And that’s why we call being overweight “fat”.

These excess fat stores not only affect our physical appearance, but they have a tremendous impact on our overall health. Study after study has shown that excess fat in our diets are directly linked to these medical conditions:

  • Increased risk of developing certain cancers.
  • Increased risk of arterial and heart disease due to elevated cholesterol levels.
  • Increased risk of stroke.
  • Increased risk of Diabetes.
  • Increased risk of Liver disease.
  • Direct impact on the body’s immune system.

Doesn’t it just make sense to avoid these unnecessary health risks by reducing the amount of fat that we consume every day? Of course it does.

Author Bio
Christopher Ayu is the webmaster and content provider for www.swim-wear-in-style.com This is one of the many article posted on his site on health-and-fitness.

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