5. Eat Fiber-Rich Foods
Eating fiber-rich foods may increase satiety, helping you feel fuller for longer. Studies also indicate that a special kind of fiber, called viscous fiber, is particularly helpful for weight loss. It increases fullness and reduces food intake.
Viscous fiber forms a gel when it comes in contact with water. This gel increases the time it takes to absorb nutrients and slows down the emptying of the stomach.
Viscous fiber is only found in plant foods. Examples include beans, oat cereals, Brussels sprouts, asparagus, oranges and flax seeds. A weight loss supplement called glucomannan is also very high in viscous fiber.
Viscous fiber is particularly helpful in reducing appetite and food intake. This fiber forms gel that slows down digestion.
6. Drink Water Regularly
Drinking water can help you eat less and lose weight, especially if you drink it before a meal. One study in adults found that drinking half a liter (17 oz) of water, about half an hour before meals, reduced hunger and helped them eat fewer calories.
Participants who drank water before a meal lost 44% more weight over a 12-week period, compared to those who did not. If you replace calorie-loaded drinks — such as soda or juice — with water, you may experience an even greater effect.
Drinking water before meals may help you eat fewer calories. Replacing a sugary drink with water is particularly beneficial.