“Bulk Up To Slim Down” from Eating Well Magazine

According to various studies, on average, an American adult gains 1-2 lbs. each year. In order to prevent weight gain and encourage weight loss without going on a diet, The Journal of Nutrition says the secret is to eat more fiber! A study at BYU (Utah) found that middle aged women who increased their fiber intake generally lost weight. Those who decreased fiber in their diets gained.

***The conclusion? Boosting fiber by 8 grams for every 1,000 calories consumed resulted in losing about 4.5 pounds. Fiber helps you feel full and it has no calories.

***Recommendation: if you’re consuming 2,000 calories/day, aim to increase your fiber by 16 grams. The following foods will help you get your fill: raspberries, strawberries, chickpeas, and green beans.