Nutrition experts recommend 20 to 35 grams of fiber each day, but the average American eats only 11 grams. Fiber is found in foods such as whole grain breads, pastas and rice, raw fruits, and vegetables, and beans. Eating at least two servings of fruit and three servings of vegetables every day has been shown to reduce your risk of heart disease, cancer, stroke, arthritis and more. Best of all, fruits and vegetables fill you up and have significantly fewer calories than processed foods. Go ahead and eat them-just not every day and in large portions.
Moderation is key to maintaining a healthy weight.
The second part of successful weight-loss is to increase the number of calories you use each day. The best way to increase your caloric output it to take part in a regular exercise program. In fact, studies have found that by including both types of exercise individuals have lost weight faster and kept it off. Weight Loss Successful weight-loss maintainers realize they must change their habits, not just for the duration of the diet, but also for the rest of their life. Changing your weight and metabolism usually takes at least a year and changing your mindset might take multiple attempts.