In addition to eating more high-fiber foods, many studies show that fiber supplements increase weight loss and simultaneously reduce feelings of hunger. Finally, at King's College in London, England, nutrition researchers studied fullness and fat intake in 17 obese women. Some were given a placebo. One hour after meals, those who took the psyllium seed ate less fat and reported feeling fuller. He recommends mixing 1 teaspoon with juice or water before every meal.
Psyllium is safe, but allergic reactions are possible.
The women taking chromium alone gained weight, but those who took the supplement and exercised lost significantly more than the placebo-exercise group. Beyond diet changes . Eating a low-fat diet is all well and good, but weight doesn't come off permanently by diet alone. It is absolutely necessary to exercise, notes Walter Willett, Ph.D., a professor of nutrition at Harvard School of Public Health. After 12 weeks, the exercisers lost significantly more weight and more fat.