Top 5 Weight Loss Fiber Food Tips for Lunch

Are you overweight?

Do you need help to lose weight?

If your answer to both the questions is in the affirmative, my answer to you is Fiber. Increasing your fiber intake not just improves your overall health but also works wonders to help you lose weight. Fiber helps to control many medical conditions by helping control weight.

Basically, fiber helps to lose weight by controlling hunger. Eating foods with a high fiber content helps to keep you feeling full for longer, thus preventing the urge to overeat. Here in this article we will look at some great fiber food lunch ideas to help you lose weight faster.

Top 5 Fiber Food Lunch Ideas for Weight Loss

Here are some great fiber food ideas for lunch to aid your weight loss efforts:

Swap tacos for burritos:

Opt for flour tortillas as they are high in fiber as compared to taco shells. Better still; opt for a whole wheat burrito for a higher dose of fiber per serving. Also, instead of ordering a burrito with just meat, order one with beans and meat. A half cup of beans will add an extra 6 grams of fiber to your lunch.

Stock your office desk with microwaveable soups:

Do you often work through lunch? If so, stock up on microwaveable soups. Choose from chili with beans, lentil, black beans and ham and bean soups. These soups pack anything between 6 to 10 grams of fiber in every cup.

Swap white bread for rye bread:

Use rye bread for making your lunch sandwiches. One slice of rye bread packs around 2 grams of fiber, which is about twice the quantity of fiber content in white bread.

Be generous with the basil and oregano when having pizza:

Shower your pizza with lots of basil and oregano. One teaspoon of any of these spices adds an extra 1 gram dose of fiber. Throw in some mushrooms into your order and you will get an additional 1 gram.

Sesame seed buns for your burger:

Fix up your burgers with sesame seed buns instead of using the plain variety. Sesame seeds will add about half a gram of fiber to your burger. Incorporate these diet friendly fiber food ideas for lunch to help you drop all those extra pounds faster.

And, finally, don’t forget one of the most basic things you can do to help with your weight loss is drink Oolong tea for weight loss. This is one of the foundations to weight loss.

How to Lose Weight at Work

Today’s hectic lifestyle and the work pressure can wreak havoc on your weight loss efforts. Being chair bound to your workstation for hours at a stretch can actually result in weight gain. According to a survey conducted by on office workers, 49 percent of the respondents said they had put on weight at work, while 29 percent said they had put on over 10 pounds.

Also, the hectic work schedule along with the demands of home and family leave little time for any exercise. So what do you do? Do you just sit back at your desk and surrender to a lifetime of obesity. Of course not! You can in fact use your long working hours to speed up your weight loss sitting right at your desk. All you need to do is make a few small changes to help burn calories while you work.

Losing Weight at Work: Tips

Here are some great tips to help you lose weight while you are at work.

  1. Try walking to your office or consider getting a bicycle to go to work. These two physical activities can effectively help you burn a lot of calories. Apart from that, you also make things easier on your wallet with lower fuel expenses. If you must drive to work, park your car farthest from your workplace in the parking lot so you have to take a walk.
  2. Pack your lunch at home. Bring sensible low calorie, diet friendly, healthy foods for your lunch. Try including foods high in fiber such as fruits and vegetables as they help to keep you feeling full for longer period.
  3. Many workplaces have gyms for employees as part of employee health care programs. Make use of these fitness facilities and workout whenever you can. Exercising can act as a great stress buster too, so the next time you find yourself under too much pressure, hit the gym. In case your workplace doesn’92t have a gym, find one nearby. You could spend your lunch hour working out.

Also, instead of lounging around in the cafeteria during coffee breaks, consider taking a brisk walk round the block. Basically, any type of physical activity will help burn calories and thus help lose weight. Incorporate these tips in your daily work schedule to help you lose weight at work.

Top 5 Weight Loss Fiber Food Tips for Breakfast

We know very well our body needs vitamin C to protect us from cold, calcium to strengthen our bones and chocolates for saving our relationships. But in our attempt to lose weight we often overlook fiber as a major component of our diet. While, carbohydrates, protein and fat grab the diet industry’s attention, fiber which is the fourth leg of the diet table should also be taken into consideration.

Study after study has shown that high fiber foods apart from reducing heart attack and cancer risks also help to cut down calorie consumption thus aiding weight loss. Here we will discuss some of the most effective ways you can introduce fiber into your breakfast menu to help you lose weight.

Top 5 Fiber Food Tips for Weight Loss: Breakfast

Here are some great fiber food tips for your breakfast to help you shed those extra pounds faster.

  1. Fill up on nectar: Fill up your glass with nectar instead of juice concentrates. Nectar contains peaches, pears, apricots or papaya juice along with pulp which is loaded with fiber. An 8 ounce glass of nectar packs over 1 gram of fiber.
  2. Add spice to your eggs: A clove of garlic along with some chopped onions (1/3 cup) adds about 1 gram of fiber to your regular scrambled eggs. You could even try folding your omelet over some cooked broccoli (1/2 cup) for an extra 2 gram dose of fiber.
  3. Sprinkle some ground flax seed over cereal: Try stirring in a few spoons of ground flax seeds into your yogurt or just sprinkle some over cold cereal. Two tablespoons of ground flaxseed adds around an extra 2 grams of fiber.
  4. Buy fiber spreads: Get fiber spreads like almond butter for whole wheat toasts. Two tablespoons of spreadable fiber adds about an extra 2 grams of fiber. These fiber spreads are also high on vitamins and heart protecting fats.
  5. Opt for oat bran: Instead of oatmeal, opt for a bowl of oat bran. Oat bran packs about an additional 2 grams of fiber. To add flavor, stir in about 1/4 cup of chopped dates or raisins.

Incorporate these fiber food tips in your breakfast menu to help aid your weight loss efforts.

Weight Loss Supplements: Should You Use Them

It is in our nature to find easier ways to do things and when it comes to weight loss, things are not any different. This is probably the major reason why weight loss supplement manufacturers rake in huge profits. The money being spent on weight loss programs and supplements as of today in the United States amounts to over $84,391,490.

Even with so much money being poured into weight loss efforts, people still find the results of these weight loss products unsatisfactory. For healthy weight loss a balanced diet and regular exercise is essential. Relying only on short cuts such as weight loss supplements does not work and may even have adverse side effects. Here in this article we will discuss various aspects of weight loss supplements and whether you should be using them.

  • Low Effectiveness: Weight loss supplement manufacturers make unrealistic weight loss claims to entice people. However, there is actually very little evidence to support those claims. In fact, reports from say that evidence of effectiveness of weight loss supplements like chitosan, country mallow and bitter orange are insufficient. According to the report, guar gum is listed as possibly ineffective while ephedra is listed as possibly effective.
  • Heart Problems: The Food and Drug Administration (FDA) in the United States issued warnings to 69 weight loss products in 2008 and 2009 citing concerns regarding the inclusion of undeclared active ingredients. Many of these weight loss products included sibutramine, a controlled substance which is known to cause palpitations, high blood pressure, rapid heart beat, stroke, heart attack and even seizures. Another active ingredient found in these products was rimonobant, which is known to increase suicidal tendencies and depression.
  • Ineffective Safety Standards: Weight loss supplements and dieting aids don’92t fall in the same category of safety regulations as other prescription drugs. Manufacturers of such products only have to produce limited evidence regarding its safety and effectiveness before these products become available to the general public. Only after the product has gone on shelves, does the FDA monitor safety issues and recalls or bans them if they turn out to be dangerous.

Now that you know the truth about weight loss supplements and aids, you can make a more informed decision whether you should opt for weight loss supplements or lose weight the healthy way through a proper diet and regular exercising

The Dangers of Fad Diets

Fad diets are just that, fads. Also known as crash diets, these are designed to facilitate quick weight loss. These diets severely restrict your food intake forcing your body to shed pounds faster. Generally, they rely on certain miracle foods or on eliminating a food group to help lose weight. These diets will also require you to drastically alter the way you eat.

And they all claim immediate weight loss. Such extreme measures however don’t generally work and you might end up with a higher weight or even some serious medical condition. Here in this article we will take a closer look at the various detrimental effects of such fad diets.

Fad Diets:

The DangersHere are some of the major dangers of following fad diets:

Metabolic Problems

Fad diets tend to mess up the body’s metabolism. When you drastically restrict your food intake, your body’s metabolism slows down. As a result of this, the body holds on to the few calories you eat. When you jump off the diet, your body will not use food efficiently and you might actually gain weight. This is the major reason why people following fad diet plans end up yo-yo dieting. First they lose weight on the fad diet plan and when they drop out of the diet they almost instantly put on weight because of the slow metabolism.

Nutritional Deficiency

Crash diets mainly depend on excluding food groups entirely, which deprives your body of proper nutrition. The natural minerals, vitamins and nutrients that the body receives through a balanced diet are important for the proper functioning of the body. As the nutrient stores in your body become depleted, the body starts to suffer.

You will start shedding hair frequently, your nails will become brittle and you may even get dark circles under the eyes. These effects are a direct result of your body not getting sufficient nutrients because of you being on a fad diet.

Muscle Loss

Fad diets generally claim that you can lose weight without exercising. The combined effect of nutritional deficiency and no exercising because of the fad diet may result in weight loss, but not all that weight may be fat. Muscle weighs more compared to fat, but it is lost just as easily as fat. Muscles also help to burn calories when you are resting. So losing muscle may lower your total body weight, but it may actually prove to be detrimental for your weight loss efforts in the long run.

You need to get one thing clear in your head. There is no short cut to weight loss. Following such fad diets will only put your health at risk. Healthy eating and exercising is the key to permanent and healthy weight loss.

Drink Water for Healthy Weight Loss

waterThe adult human body is composed of about 60 percent water which is necessary for the proper functioning of the body. If you are trying to lose weight it is important that you remember it is due to water that your body maintains its metabolism rate. A healthy metabolism rate helps to shed pounds faster.

As the body keeps losing water content throughout the day, it is important that you keep replenishing it to maintain proper metabolism. Here in this article we will take a close look at the importance of water for healthy weight loss.

Why Water is Important for Weight Loss

When you are on a weight loss diet plan, your daily food intake reduces. Therefore the amount of water your body received from food is also reduced. Reduced water intake will adversely affect your metabolism and thus slow down the rate at which you burn calories, so make sure that you keep your body properly hydrated.’a0 Water also helps to naturally curb appetite which finally aids your weight loss efforts.

You could actually try this tip. The next time you feel hunger pangs creeping up your back just try sipping on some water. We often mistake thirst for hunger and this happens more often when you are on a weight loss diet because of the reduced water intake. Replenishing your body’92s water content will help you feel full and thus prevent you from giving into your hunger pangs.

What You Should Be Drinking

Water is the best option for losing weight as it does not have any calories. Apart from water, teas are also beneficial for weight loss. Teas are loaded with antioxidants which help to eliminate toxins. Apart from that, teas are also full of catechins which help to reduce appetite as well as increase the rate at which the body burns fat.

Pure fruit and vegetable juices are also great options as they are highly filling while still being low on calories. Fruit and vegetable juices are also high in nutritional content such as minerals and vitamins.

They are also high in fiber content which keeps you full longer. However, remember to pick juices which are fresh and have no sugar or artificial sweeteners.Also try to steer clear of drinks such as flavored water, soft drinks, isotonic drinks or alcoholic beverages when on a weight loss diet plan as they usually tend to be full of calories which may adversely affect your situation.

How can Personal Trainers Help You Lose Weight

Personal trainers today are all the rage among millionaires, celebrities, aspiring actresses and models everywhere. But that does not mean that only they can benefit from personal training. Normal people like you and me can benefit a lot from working with a personal trainer.

They can guide you through all the hurdles in your path to achieve your weight loss goals. Here in this article we will look at the various advantages of working with a personal trainer.

Benefits of Working with Personal Trainers

Here are some of the major benefits of working with personal trainers:

You learn how to workout properly

You would be surprised to know that how many people spend hours at the gym without actually doing anything to lose fat or build muscle and all because they are not exercising in the right manner. In fact exercising incorrectly can have detrimental effects such as strained joints and pulled muscles.

Apart from injury, wrong exercising techniques will also delay weight loss. Personal trainers will teach you to exercise properly using various techniques, to improve the outcome of working out apart from making sure that you do not injure yourself.


Another one of the major benefits of working with personal trainers is the motivation they provide. This motivation is a great tool to help you stay focused on your weight loss goals. When you tire out after 30 minutes on the treadmill and want to stop, it is your trainer who will motivate you to push through to achieve the best results.

New and Effective Workouts

One of the most notable advantages of working out with personal trainers is that apart from losing weight, they can introduce you to other forms of exercise for staying fit. For instance if you are strictly into strength training and cardio, your personal trainer might introduce you to pilates and yoga to help you burn fat or build muscle. The point is that personal trainers can help widen your horizons.

Getting involved in various exercise forms helps achieve the best results while keeping the workout session interesting. Sticking to a boring workout regimen which involves only cardio, strength and stretching may be effective, but it will have you running away from the gym within a few days.

Apart from these benefits, personal trainers formulate exercise routines customized to your requirements and abilities to maximize the results of your workout sessions. Personal trainers can go a long way to help you achieve your weight loss goals the right way.

Why Weight Loss Diets Fail

Have you been following every new weight loss diet plan in the hope of losing weight quickly, only to fall off the wagon in failure and frustration? You will be surprised to know that you are not alone. In fact, more than 90 percent of the people put on weight within six months of being on a weight loss diet. In this article we will take a close look at why weight loss diet plans fail.

Reason Why Weight Loss Diet Plans Fail

Here are some of the major reasons why weight loss diet plans fail:

Your diet plan does not suit your lifestyle

That new diet book you just bought has hundreds of pages on healthy recipes which you just don’92t like to cook. Your diet plans require you to prepare your own food, but your profession is such that it requires you to entertain guests and clients frequently. So what do you do? It is only you who can balance your profession, your lifestyle and your weight loss efforts.

One size fits all diet plans do not work

Different people require different amounts of fats, carbohydrates and proteins to be at their best performance.’a0 No diet plan can guarantee that you will be feeling good when you follow it. No nutritionist or dietician can accurately put a finger on what keeps you feeling balanced and energetic. It is only you who can identify which food keeps you at top performance.

Your diet does not take into consideration your dislikes and preferences

If you do not like cabbage and your weight loss diet recommends cabbage soup or if your food choices are limited to foods high in protein but your body does not digest protein properly, it will be very hard for you to stick to the diet plan in the long run.

Diet plans lower your metabolic rate

When you limit your calorie consumption drastically, your body’92s metabolic rate slows down. Because of the slow metabolism rate, fewer calories are burnt, as a result of which you do not lose as much weight you thought you would. This often results in people going off their weight loss diet plan.Addressing the above mentioned issues can actually help you achieve your weight loss goals.

Staying Focused on your Weight Loss Diet

Do you find high calorie temptations lurking around every corner? Do you often find yourself contemplating thoughts of ditching your weight loss diet in favor of that yummy chocolate cake? At times things might seem to go haywire with your weight loss diet plan. Sticking to your diet may take a toll on you sometimes, but it does not mean it cannot be done. Here we will discuss some easy tips and tricks to help you stick to your weight loss diet.

Tips to Help You Stick to Your Weight Loss Diet

Let us take a closer look at how you can tame temptation and stick to your weight loss diet plan…

    • At the Workplace: Avoid hitting the vending machine every time you feel stressed out at work. Instead stock up your desk drawers with your own supply of healthy diet friendly snacks. Vending machines usually dispense snacks which are high on fat and terribly low in nutritional value. Team up with other co-workers to bring in healthy snacks in bulk so that you get a lot of variety. You also need to be prepared for any form of eventualities. Have a healthy diet friendly lunch option available if you are unable to go out for the afternoon meal.
    • At Home: The best way to stick to your diet at home is just get rid of all temptations. The kitchen itself is a big source of temptation, more so as you cook your food there. Curb hunger pangs by chewing sugarless flavored gums. Eating a small snack before you enter the kitchen to prepare food is a great way to help avoid eating as you cook. More importantly, try keeping yourself occupied when at home, do some cleaning, cut vegetables, do the laundry, anything that keeps you busy and away from food. However, keep in mind that strictly avoiding all your favorite foods will make it harder for you to stick to the diet plan. An occasional indulgence to reward yourself can actually help you maintain your weight loss diet plan in the long term. Moderation is the key here. Enjoy your favorite food, but have it within limits.
    • While Traveling: Boredom and monotony while driving can often lead to you making a stop at the nearest gas station and gorging down items from their fast food menu. If you have to make stop for food, opt for diet friendly options. Better still, pack yourself healthy snacks in zip lock bags. Planning healthy snacks and making healthier menu choices can go a long way to help you stick to your diet while traveling.

Incorporate these tips and tricks into your weight loss diet plan can work wonders to help you focus on your diet. All you need is a little self control and patience to achieve your weight loss goals.rnrn

Appetite Suppressing Foods to Aid Weight Loss

The hunger people associate with weight loss diets can seem daunting. It may even push people to go off their weight loss program completely. However, there are also many natural foods available that help to suppress appetite, which makes sticking to your weight loss diet program much easier. Just remember to pick foods which keep you full longer and are low in calories. Also, most people on a calorie deficit diet fail to continue with their weight loss program because they succumb to diet boredom, so make sure you don’92t forget to introduce variety in your meal plan. Here in this article we will look at some of the most effective natural appetite suppressing foods to help you lose weight.

Natural Appetite Suppressing Foods

Try out these natural appetite suppressing foods to help you lose weight.

    • Celery: According to studies conducted by Mayo Clinic, picking low energy density foods can help you control hunger. The energy density refers to the amount of calories in a given volume of a particular food. A candy bar will contain large amounts of calories so it has a high energy density. On the other hand, celery contains fewer calories even in large amounts. In fact, a bowl of celery has a calorie count of only 16. Such foods can work effectively for curbing hunger. Apart from that, the crunchiness and the subtle salty taste also provide satisfaction when dieting.
    • Lentils: Lentils have quite a few outstanding features which can help improve general health as well as aid weight loss. First of all, lentils are loaded with fiber which helps to keep you feeling full for longer and thus curb appetite. Lentils contain as much as 8gms of fiber in one serving. The fiber is soluble and helps in stabilizing blood sugar levels, thus preventing fat accumulation. Apart from fiber, they are also high in protein which also helps suppress hunger because of its slow rate of travel during digestion.
    • Zucchini: Another great low energy density food which can help curb appetite is zucchini. A single cup of zucchini packs only 20 calories. An interesting way of using zucchini is to use it as a pasta substitute.

Start including these appetite suppressing foods in your diet plan and you will notice a marked difference in your appetite. Apart from these, other foods which have a high fiber content will help curb appetite by making you feel satiated for longer.

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*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. Results may vary.