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Do this one thing to lose weight even if you do nothing else

Kathleen Blanchard's picture
Fiber and weight loss

Eating more fiber may be one of the most underrated ways to lose weight even if you do nothing else. The benefits of adding more fiber to your diet extend even beyond weight loss.


Adding fiber foods that are low calorie and help suppress hunger is also easy. You don't have to count calories. Even if you do nothing else, eating more fiber can help you lose weight.

How much fiber for weight loss?

The recommended amount of fiber for women under age 50 is at least 25 grams per day. For men, 38 grams of fiber of the minimum goal.

How to get enough fiber to help with weight loss can be simple:

  • Eat your potato skins
  • Make yourself a breakfast of bran flakes with a banana
  • Think popcorn then go for it
  • Add chickpeas to your salad to boost fiber. One cup of garbanzo beans can provide half the daily fiber recommendation.You can also add them to vegetable soup.
  • Top your yogurt with blueberries or raspberries
  • Choose whole grain bread instead of a bagel
  • Eat beans instead of potatoes
  • Snack on almonds
  • If you just can't get enough fiber from food consider taking a supplement such as psyllium

See: How to add even more fiber to your diet.

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Other benefits of fiber

Focusing on getting more fiber in the diet for weight loss has other health benefits that are scientifically supported. You'll not only feel great but you'll be lowering your chances of heart disease, lower your risk of colon cancer and more.

Soluble fiber also helps:

  • Prevent hunger
  • Stabilizes blood sugar
  • Keeps bowel movements regular to fight bloating
  • is low calorie
  • Can help prevent risk of type 2 diabetes

There's no question that dieting can be complicated. A study published last year in the Archives of internal Medicine suggests a simple approach to losing weight is by taking in more fiber.

Related: How Barley can help weight loss
More fiber in the diet can help us live longer

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