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The INSIDER Summary:
- According to nutritionist Karen Ansel, you can lose weight simply by eating more fiber and reducing your serving sizes.
- Fiber helps to control your hunger by keeping you full and trapping calories.
- Reducing serving sizes will help you take in fewer calories and ensure you don’t overeat.
Most people looking to lose weight turn to two options: dieting or working out.
And while these are both good options, they’re not the only ones out there.
According to nutritionist Karen Ansel (MS, RDN), author of “Healing Superfoods for Anti-Aging: Stay Younger Live Longer,” there are two simple things you can do that will help you to lose weight naturally:
- Eat more fiber
- Reduce your serving sizes
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Eating more fiber
According to Ansel, fiber is one of the best nutrients for you, but most people are only consuming about half the daily amount they should be (25 grams for the average woman and 38 grams for the average man).
Fiber plays a large role in controlling hunger. The nutrient acts as a sponge when you ingest it, expanding in your stomach and keeping you fuller for much longer than other nutrients.
It also encourages the growth of good bacteria in your stomach, the kind of bacteria that keeps your hunger hormones in check. The less hungry you are during the day, the less likely you are to snack and take in excess calories you don’t need.
Fiber is also indigestible, which means that when you eat it, you don’t absorb it, and therefore don’t get any calories from it.
Ansel says that recent research has even shown that fiber has the ability to trap other calories once it’s ingested, and that it takes those calories out of the body with it once excreted. So fiber also helps you to get rid of calories that are already in your body.
Fiber can be found in foods that contain whole grains, as well as in beans, nuts, berries, and bran cereals.
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Reducing serving sizes
Ansel says it’s very easy to overserve yourself when it comes to most foods. For instance, you may think that a bowl of rice constitutes one serving, when really, a third of a bowl does.
You can find the serving size of every food on its nutrition label. According to Ansel, the most important thing to pay attention to is the serving size listed on the label.
If you can cut back on how much you’re eating, you’ll be cutting back on the amount of calories you’re putting in your body, which will in turn help you to shed some pounds.