Good Lifestyle

Weight loss can feel overwhelming sometimes it is easier to take it one step at a time. It will be even easier if your first step is a first step that can show heavy results - fast. And we have the ideal stage: a healthy habit to help you drop near a book a week. What is the habit of eating, you ask? It's simple: eat your recommended daily consumption of fiber or 28 grams a day.

If that does not look like a revolutionary habit, it's because it should not be! But the question is that most Americans do not currently eat enough stimulating and digestive-health nutrients. The most recent statistics show that95% of Americans Do not eat enough fiber. (In touch:8 groceries who can soon be in the short diet.)

We are not just lacking our daily recommended fiber consumption, we fell roughly the 28 recommended grams. Adult men consume only 18.4 grams of fiber a day, while women consume 15.5 grams, according to theUSDA.

This deficiency is exactly why a healthy habit to eat your recommended daily fiber consumption will have a considerable advantage for weight loss.

Increase your fiber consumption from 16 to 28 grams of fiber per day - an increase of 75% - it has been shown that hunger accelerates, decreases energy intake and promotes weight loss.

A small study published in the magazineThe obesity of the ISRN Participants followed because they increased the fiber in their diet of 12 grams a day to the 28 recommended grams. During the 4 weeks of 4 weeks, participants eaten 1.5 cup of beans a day or other foods with high fiber such as fruits, vegetables and whole grains. The two groups decreased their caloric intake from 250 to 350 calories a day, said feel less hungry and more full and lost between 3 and 3.75 pounds - it's almost a book a week!

Put this healthy eating habit in practice, consume at least onehigh fiber food (3 grams of fiber or more) with each meal and you can add 12 grams of fibers to your daily consumption. To start, this will help if you know the bestHigh fiber foods put on your plate. And for some examples, these are some of our favoritesWays to add fiber to your diet:

• Add pumpkin seeds to your salad (2 grams of fiber per ounce)
• Sneaking chickpeas in your pasta salads (3 grams of fiber for 1/4 cup)
• Snack on popcorn (3.5 grams of fibers for 3 cups)
• Soak your carrots in hummus - no ranch (4 grams of fiber for 4 c.
• Mix raspberries above your yogurt (4 grams of fiber for 1/2 cup)
• Switch to fully grain bread (5 grams of fiber per slice)
• Sprinkle the seeds of Chia in aWeight Loss Smoothie (10 grams of fibers for 2 c.

Remember that you just need to eat 12 grams of additional fibers a day to reap the benefits of weight loss of this healthy habit. You can reach this with the seeds of Chia and hummus alone! For fat burning reinforcements, you can also useThe 12 best foods that accelerate weight loss.

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