Top 5 Weight Loss Methods(Without Exercises)

1. Don’t eat sugar and avoid sugar-sweetened drinks. 

5 Reasons Why Too Much Sugar Is Bad for You

From marinara sauce to peanut butter, added sugar can be found in even the most unexpected products.

Many people rely on quick, processed foods for meals and snacks. Since these products often contain added sugar, it makes up a large proportion of their daily calorie intake.

In the US, added sugars account for up to 17% of the total calorie intake of adults and up to 14% for children.

Dietary guidelines suggest limiting calories from added sugar to less than 10% per day.

Experts believe that sugar consumption is a major cause of obesity and many chronic diseases, such as diabetes.

Here are 11 reasons why eating too much sugar is bad for your health.

1. Can Cause Weight Gain

Rates of obesity are rising worldwide and added sugar, especially from sugar-sweetened beverages, is thought to be one of the main culprits.

Sugar-sweetened drinks like sodas, juices and sweet teas are loaded with fructose, a type of simple sugar.

Consuming fructose increases your hunger and desire for food more than glucose, the main type of sugar found in starchy foods.

Additionally, excessive fructose consumption may cause resistance to leptin, an important hormone that regulates hunger and tells your body to stop eating .

In other words, sugary beverages don’t curb your hunger, making it easy to quickly consume a high number of liquid calories. This can lead to weight gain.

Research has consistently shown that people who drink sugary beverages, such as soda and juice, weigh more than people who don’t.

Also, drinking a lot of sugar-sweetened beverages is linked to an increased amount of visceral fat, a kind of deep belly fat associated with conditions like diabetes and heart disease.

Summary Consuming too much added sugar, especially from sugary beverages, increases your risk of weight gain and can lead to visceral fat accumulation.

2. May Increase Your Risk of Heart Disease

High-sugar diets have been associated with an increased risk of many diseases, including heart disease, the number one cause of death worldwide.

Evidence suggests that high-sugar diets can lead to obesity, inflammation and high triglyceride, blood sugar and blood pressure levels — all risk factors for heart disease.

Additionally, consuming too much sugar, especially from sugar-sweetened drinks, has been linked to atherosclerosis, a disease characterized by fatty, artery-clogging deposits.

A study in over 30,000 people found that those who consumed 17–21% of calories from added sugar had a 38% greater risk of dying from heart disease, compared to those consuming only 8% of calories from added sugar.

Just one 16-ounce (473-ml) can of soda contains 52 grams of sugar, which equates to more than 10% of your daily calorie consumption, based on a 2,000-calorie diet.

This means that one sugary drink a day can already put you over the recommended daily limit for added sugar.

Summary Consuming too much added sugar increases heart disease risk factors such as obesity, high blood pressure and inflammation. High-sugar diets have been linked to an increased risk of dying from heart disease.

3. Has Been Linked to Acne

A diet high in refined carbs, including sugary foods and drinks, has been associated with a higher risk of developing acne.

Foods with a high glycemic index, such as processed sweets, raise your blood sugar more rapidly than foods with a lower glycemic index.

Sugary foods quickly spike blood sugar and insulin levels, causing increased androgen secretion, oil production and inflammation, all of which play a role in acne development.

Studies have shown that low-glycemic diets are associated with a reduced acne risk, while high-glycemic diets are linked to a greater risk.

For example, a study in 2,300 teens demonstrated that those who frequently consumed added sugar had a 30% greater risk of developing acne.

Also, many population studies have shown that rural communities that consume traditional, non-processed foods have almost non-existent rates of acne, compared to more urban, high-income areas.

These findings coincide with the theory that diets high in processed, sugar-laden foods contribute to the development of acne.

Summary High-sugar diets can increase androgen secretion, oil production and inflammation, all of which can raise your risk of developing acne.

4. Increases Your Risk of Diabetes

The worldwide prevalence of diabetes has more than doubled over the past 30 years.

Though there are many reasons for this, there is a clear link between excessive sugar consumption and diabetes risk.

Obesity, which is often caused by consuming too much sugar, is considered the strongest risk factor for diabetes.

What’s more, prolonged high-sugar consumption drives resistance to insulin, a hormone produced by the pancreas that regulates blood sugar levels.

Insulin resistance causes blood sugar levels to rise and strongly increases your risk of diabetes.

A population study comprising over 175 countries found that the risk of developing diabetes grew by 1.1% for every 150 calories of sugar, or about one can of soda, consumed per day.

Other studies have also shown that people who drink sugar-sweetened beverages, including fruit juice, are more likely to develop diabetes.

Summary A high-sugar diet may lead to obesity and insulin resistance, both of which are risk factors for diabetes.

5. May Increase Your Risk of Cancer

Eating excessive amounts of sugar may increase your risk of developing certain cancers.

First, a diet rich in sugary foods and beverages can lead to obesity, which significantly raises your risk of cancer.

Furthermore, diets high in sugar increase inflammation in your body and may cause insulin resistance, both of which increase cancer risk.

A study in over 430,000 people found that added sugar consumption was positively associated with an increased risk of esophageal cancer, pleural cancer and cancer of the small intestine.

Another study showed that women who consumed sweet buns and cookies more than three times per week were 1.42 times more likely to develop endometrial cancer than women who consumed these foods less than 0.5 times per week.

Research on the link between added sugar intake and cancer is ongoing, and more studies are needed to fully understand this complex relationship.

Summary Too much sugar can lead to obesity, insulin resistance and inflammation, all of which are risk factors for cancer.

2. Eating more protein is a great long-term strategy to reduce belly fat.

Protein is the single most important nutrient for weight loss and a better looking body.

A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones.

Protein can help you lose weight and belly fat, and it works via several different mechanisms.

This is a detailed review of the effects of protein on weight loss.

Protein Changes The Levels of Several Weight Regulating Hormones

Your weight is actively regulated by your brain, particularly an area called the hypothalamus.

In order for your brain to determine when and how much to eat, it processes multiple different types of information.

Some of the most important signals to the brain are hormones that change in response to feeding.

A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin.

By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones.

This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.

Bottom Line: Protein reduces levels of the hunger hormone ghrelin, while it boosts the appetite-reducing hormones GLP-1, peptide YY and cholecystokinin. This leads to an automatic reduction in calorie intake.

Digesting and Metabolizing Protein Burns Calories

After you eat, some calories are used for the purpose of digesting and metabolizing the food.

This is often termed the thermic effect of food (TEF).

Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%).

If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories.

Bottom Line: About 20-30% of protein calories are burned while the body is digesting and metabolizing the protein.

Protein Makes You Burn More Calories (Increases “Calories Out”)

Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism.

It makes you burn more calories around the clock, including during sleep .

A high protein intake has been shown to boost metabolism and increase the amount of calories burned by about 80 to 100 per day.

This effect is particularly pronounced during overfeeding, or while eating at a caloric surplus. In one study, overfeeding with a high protein diet increased calories burned by 260 per day.

By making you burn more calories, high protein diets have a “metabolic advantage” over diets that are lower in protein.

Bottom Line: A high protein intake can make you burn 80-100 more calories per day, with one study showing an increase of 260 calories during overfeeding.

Protein Reduces Appetite and Makes You Eat Fewer Calories

Protein can reduce hunger and appetite via several different mechanisms.

This can lead to an automatic reduction in calorie intake.

In other words, you end up eating fewer calories without having to count calories or consciously control portions.

Numerous studies have shown that when people increase their protein intake, they start eating fewer calories.

This works on a meal-to-meal basis, as well as a sustained day-to-day reduction in calorie intake as long as protein intake is kept high.

In one study, protein at 30% of calories caused people to automatically drop their calorie intake by 441 calories per day, which is a huge amount.

So, high protein diets not only have a metabolic advantage – they also have an “appetite advantage,” making it much easier to cut calories compared to lower protein diets.

Bottom Line: High-protein diets are highly satiating, so they lead to reduced hunger and appetite compared to lower protein diets. This makes it much easier to restrict calories on a high-protein diet.

Protein Cuts Cravings and Reduces Desire for Late-Night Snacking

Cravings are the dieter’s worst enemy.

They are one of the biggest reasons why people tend to fail on their diets.

Another major problem is late-night snacking. Many people who have a tendency to gain weight get cravings at night, so they snack in the evening. These calories are added on top of all the calories they ate during the day.

Interestingly, protein can have a powerful effect on both cravings and the desire to snack at night.

This graph is from a study comparing a high-protein diet and a normal-protein diet in overweight men.

3. Cut carbs from your diet.

1.Eliminate Sugar-Sweetened Drinks

Sugar-sweetened beverages are very unhealthy.

They’re high in added sugar, which is linked to an increased risk of insulin resistance, type 2 diabetes and obesity when consumed in excess.

A 12-ounce (354-ml) can of sugary soda contains 38 grams of carbs, and a 12-ounce sweetened iced tea has 36 grams of carbs. These come entirely from.

If you want to eat fewer carbs, avoiding sugar-sweetened beverages should be one of the first things you do.

If you want to drink something refreshing with a taste, try adding some lemon or lime to club soda or iced tea. If needed, use a small amount of low-calorie sweetener.

Bottom Line: Sugary drinks are high in carbs and added sugar. Avoiding them can significantly reduce your carbohydrate intake.

2. Cut Back on Bread

Bread is a staple food in many diets. Unfortunately, it’s also quite high in carbs and generally low in fiber.

This is especially true for white bread made from refined grains, which may negatively impact health and weight.

Even nutritious breads such as rye contain about 15 grams of carbs per slice. And only a couple of those are fiber, the only component of carbs that isn’t digested and absorbed.

Although whole grain bread contains vitamins and minerals, there are many other foods that provide the same nutrients with much fewer carbs.These healthy foods include vegetables, nuts and seeds.However, it can be tough to give up bread entirely. If you’re finding it difficult, try one of these delicious low-carb bread recipes that are easy to make.

Bottom Line: Whole rain bread contains some important nutrients, but these can be found in many other foods that are lower in carbs.

3. Stop Drinking Fruit Juice

Unlike whole fruit, fruit juice contains little to no fiber and is full of sugar.

Although it provides some vitamins and minerals, it’s no better than sugar-sweetened beverages in terms of sugar and carbs. This is true even for 100% fruit juice.

For instance, 12 oz (354 ml) of 100% apple juice contains 48 grams of carbs, most of which is sugar.

It’s best to avoid juice completely. Instead, try flavoring your water by adding a slice of orange or lemon.

Bottom Line: Fruit juice contains as many carbs as sugar-sweetened beverages. Instead of drinking juice, add a small amount of fruit to water.

4. Choose Low-Carb Snacks

Carbs can add up quickly in snack foods such as chips, pretzels and crackers.

These types of foods are also not very satisfying.

One study found women felt fuller and ate 100 fewer calories at dinner when they ate a high-protein snack, compared to a low-protein one.

Having a low-carb snack that contains protein is the best strategy when hunger strikes between meals.

Here are a few healthy snacks that contain less than 5 grams of digestible (net) carbs per 1-oz (28-gram) serving and also some protein:

• Almonds: 6 grams of carbs, 3 of which are fiber.
• Peanuts: 6 grams of carbs, 2 of which are fiber.
• Macadamia nuts: 4 grams of carbs, 2 of which are fiber.
• Hazelnuts: 5 grams of carbs, 3 of which are fiber.
• Pecans: 4 grams of carbs, 3 of which are fiber.
• Walnuts: 4 grams of carbs, 2 of which are fiber.
• Cheese: Less than 1 gram of carbs.

Bottom Line: Make sure to have healthy low-carb snacks such as nuts and cheese on hand in case you get hungry between meals.

5. Eat Eggs or Other Low-Carb Breakfast Foods

Even small amounts of some breakfast foods are often high in carbs.

For instance, one half-cup (55 grams) of granola cereal typically has around 30 grams of digestible carbs, even before adding milk.

Conversely, eggs are an ideal breakfast when you’re trying to cut back on carbs.

For starters, each egg contains less than 1 gram of carbs. They’re also a great source of high-quality protein, which can help you feel full for hours and eat fewer calories during the rest of the day.

What’s more, eggs are extremely versatile and can be prepared in many ways, including hard-boiling for an on-the-go breakfast.

For breakfast recipes featuring eggs and other low-carb foods, read this: 18 Low-Carb Breakfast Recipes.

Bottom Line: Choosing eggs or other high-protein, low-carb foods for breakfast can help you feel full and satisfied for several hours.

5. Eat Eggs or Other Low-Carb Breakfast Foods

Even small amounts of some breakfast foods are often high in carbs.

For instance, one half-cup (55 grams) of granola cereal typically has around 30 grams of digestible carbs, even before adding milk.

Conversely, eggs are an ideal breakfast when you’re trying to cut back on carbs.

For starters, each egg contains less than 1 gram of carbs. They’re also a great source of high-quality protein, which can help you feel full for hours and eat fewer calories during the rest of the day.

What’s more, eggs are extremely versatile and can be prepared in many ways, including hard-boiling for an on-the-go breakfast.

Bottom Line: Choosing eggs or other high-protein, low-carb foods for breakfast can help you feel full and satisfied for several hours.

4. Eat Plenty of Soluble Fiber

What is fiber?

Many of us associate fiber with digestive health and bodily functions we’d rather not think about. However, eating foods high in dietary fiber can do so much more than keep you regular. It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight. It may even help prevent colon cancer.

Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.

Fiber comes in two varieties: insoluble and soluble.

Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.

The health benefits of fiber

The latest figures show that nine out of ten Americans are not eating enough fiber; and people in other parts of the world are also falling well short. Part of the problem may be due to the association between fiber and bathroom habits. Yes, fiber offers a healthy and effective way to stay regular. But that’s not the only reason why we should be including more in our diets. Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel. Some of the benefits include:

Digestive health. Let’s get this one out of the way first. Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass. This can help relieve and prevent both constipation and diarrhea. Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS). Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.

Diabetes. A diet high in fiber—particularly insoluble fiber from cereals—can lower your risk for type 2 diabetes. If you already have diabetes, eating soluble fiber can slow the absorption of sugar and improve your blood sugar levels.

Cancer. There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.

Skin health. When yeast and fungus are excreted through the skin, they can trigger outbreaks or acne. Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.

Heart health. Fiber, particularly soluble fiber, is an important element of any heart-healthy diet. Eating a diet high in fiber can improve cholesterol levels by lowering LDL (bad) cholesterol. A high fiber intake can also reduce your risk for metabolic syndrome, a group of risk factors linked to coronary heart disease, diabetes, and stroke. Fiber can also help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.

When we think about following a healthy diet, we often fixate on what we shouldn’t be eating, such as sugary desserts and fatty fried foods. A better strategy may be to focus on what we should be eating – especially more foods naturally rich in fiber.

Even though fiber passes through our bodies without being digested, it provides many health benefits, particularly for the heart. Fiber-rich diets may reduce the risk of heart disease and stroke by as much as 30%.

Source: Harvard Heart Letter, May 2019.

Fiber and weight loss

As well as aiding digestion and preventing constipation, fiber adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight. Adding bulk can help you feel full sooner. Since fiber stays in the stomach longer than other foods, that feeling of fullness will stay with you much longer, helping you to eat less. High-fiber foods such as fruits and vegetables tend to be low in calories, so by adding fiber to your diet, it’s easier to cut calories. There are other ways that a high fiber intake can aid weight loss:

• By regulating your blood sugar levels, fiber can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods.
• Eating plenty of fiber can move fat through your digestive system at a faster rate so that less of it can be absorbed.
• When you fill up on high-fiber foods such as fruit, you’ll also have more energy for exercising.

By regulating your blood sugar levels, it can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods. Eating plenty of fiber can also move fat through your digestive system at a faster rate so that less of it can be absorbed. And when you fill up on high-fiber foods such as fruit, you’ll also have more energy for exercising.

How Much Fiber Do You Need?
Minimum recommended daily intake (in grams)
Age	Male	Female
9-13	31	26
14-18	38	26
19-30	38	25
31-50	38	25
51-70	30	21
Over 70	30	21
Source: Food and Nutrition Information Center, USDA

Tips for adding fiber to your diet

Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Research suggests that most of us aren’t eating half that amount.

While hitting your daily target may seem overwhelming at first, by filling up on whole grains, vegetables, fruit, and whole grains you can get the fiber you need to start reaping the health benefits.

Fiber from whole grains

Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet. There are many simple ways to add whole grains to your meals.

Start your day with fiber. Look for whole grain cereals to boost your fiber intake at breakfast. Simply switching your breakfast cereal from Corn Flakes to Bran Flakes can add an extra 6 grams of fiber to your diet; switching to All-Bran or Fiber-One will boost it even more. If those cereals aren’t to your liking, try adding a few tablespoons of unprocessed wheat bran to your favorite cereal.

Replace white rice, bread, and pasta with brown rice and whole grain products. Experiment with wild rice, barley, whole-wheat pasta, and bulgur. These alternatives are higher in fiber than their more mainstream counterparts—and you may find you love their tastes. Choose whole grain bread for toast and sandwiches.

Bulk up your baking. When baking at home, substitute whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies. Or add psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta.

Add flaxseed. Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol. You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.

One advantage to eating whole grains is that you’re likely to use them to replace refined grains, such as white rice and white bread. The refining process not only strips away fiber but also removes up to 70% of many vitamins, minerals, and other healthful plant-based chemicals. Those compounds remain intact in whole-grain foods. Refined grains also tend to raise blood sugar and have other harmful metabolic effects.

Source: Harvard Heart Letter, May 2019.

Fiber from fruit and vegetables

Most fruits and vegetables are high in fiber, another good reason to include more in your daily diet. Here are some simple strategies that can help:

Add fruit to your breakfast. Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt

Keep fruit and vegetables at your fingertips. Wash and cut fruit and veggies and put them in your refrigerator for quick and healthy snacks. Choose recipes that feature these high-fiber ingredients, like veggie stir-fries or fruit salad.

Replace dessert with fruit. Eat a piece of fruit, such as a banana, apple, or pear, at the end of a meal instead of dessert. Top with cream or frozen yogurt for a delicious treat.

Eat whole fruits instead of drinking fruit juice. You’ll get more fiber and consume fewer calories. An 8oz. glass of orange juice, for example, contains almost no fiber and about 110 calories, while one medium fresh orange contains about 3g of fiber and only 60 calories.

Eat the peel. Peeling can reduce the amount of fiber in fruits and vegetables, so eat the peel of fruits such as apples and pears.

Incorporate veggies into your cooking. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.

Bulk up soups and salads. Liven up a dull salad by adding nuts, seeds, kidney beans, peas, or black beans. Artichokes are also very high in fiber and can be added to salads or eaten as a snack. Beans, peas, lentils, and rice make tasty high-fiber additions to soups and stews.

Don’t leave out the legumes. Add kidney beans, peas, or lentils to soups or black beans to a green salad.

Make snacks count. Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time. A handful of nuts can also make a healthy, high-fiber snack.

Making the switch to a high-fiber diet

If you’re new to eating high-fiber foods, it’s best to start by gradually adding fiber to your diet and increasing your water intake. Fiber absorbs water so the more fiber you add to your diet, the more fluids you should drink.

Suddenly adding a large amount of fiber to your diet can sometimes cause side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea. These should go away once your digestive system becomes used to the increase in fiber, but adding fiber gradually and drinking plenty of fluids can help avoid discomfort.

Good Sources of Fiber
Food	Serving size	Fibergrams
Cereals
Fiber One	1/2 cup	14
All-Bran	1/2 cup	10
Bran Flakes	1 cup	7
Shredded Wheat	1 cup	6
Oatmeal (cooked)	1 cup	4
Vegetables
Spinach (cooked)	1 cup	4
Broccoli	1/2 cup	3
Carrots	1 medium	2
Brussels sprouts	1/2 cup	2
Green beans	1/2 cup	2
Baked goods
Whole-wheat bread	1 slice	3
Bran muffin	1	2
Rye bread	1 slice	2
Rice cakes	2	1
Legumes (cooked)
Lentils	1/2 cup	8
Kidney beans	1/2 cup	6
Lima beans	1/2 cup	6
Baked beans (canned)**	1/2 cup	5
Green peas	1/2 cup	4
Grains (cooked)
Barley	1 cup	9
Wheat bran, dry	1/4 cup	6
Spaghetti, whole wheat	1 cup	4
Brown rice	1 cup	4
Bulger	1/2 cup	4
Fruit
Pear (with skin)	1 medium	6
Apple (with skin)	1 medium	4
Strawberries (fresh)	1 cup	4
Banana	1 medium	3
Orange	1 medium	3
Dried fruit
Prunes	6	12
Apricots	5 halves	2
Raisins	1/4 cup	2
Dates	3	2
Plums	3	2
Nuts and seeds
Peanuts, dry roasted*	1/4 cup	3
Walnuts	1/4 cup	2
Popcorn*	1 cup	1
Peanuts*	10	1
Filberts, raw	10	1
* Choose no-salt or low-salt version of these foods,* *Choose low-sugar version of these foods

Fiber in fast food

Fast food is often cheap and convenient, but finding a healthy meal with enough fiber can be a challenge. Many fast food meals are packed with calories, sodium, and unhealthy fat with little or no dietary fiber. Even a seemingly healthy salad from a fast food restaurant is often light on fiber—simple lettuce greens provide only about 0.5 grams of fiber per cup. Look for salads that include other vegetables, and whenever possible, up the fiber content by adding your own nuts, beans, or corn.

Other tips for getting more fiber from meals at fast food restaurants:

• Choose sandwiches, burgers, or subs that come on a whole wheat bun or whole grain bread.
• Try a veggie burger. Many taste much better than they used to and contain two or three times more fiber than a meat burger.
• Select a side of beans for a healthy fiber boost.
• Choose nuts or a salad over fries or potato chips.
• Combining a baked potato and a side of chili, available at some burger chains, can make a tasty, high-fiber meal.
• Several chains offer oatmeal bowls for breakfast, a higher fiber choice than most breakfast sandwiches. Try to choose lower sugar versions if possible.
• Finish a fast food meal with a fruit cup, fruit and yogurt parfait, apple slices, or a piece of fresh fruit.

Fiber supplements

While the best way to get fiber in your diet is from foods naturally rich in fiber—fruit, vegetables, whole grains, beans, nuts—when that proves difficult, taking a fiber supplement can help make up the shortfall. Supplements can also be useful to top up your daily fiber intake while you transition to a high-fiber diet.

Fiber supplements come in a variety of forms, including powders you dissolve in water or add to food, chewable tablets, and wafers. However, there are some drawbacks to getting your fiber from supplements instead of fiber-rich foods:

• Fiber supplements won’t provide the same vitamins, minerals, and other nutrients offered by high-fiber foods.
• Supplements won’t fill you up or help you manage your weight.
• Fiber supplements can interact with some medications, including certain antidepressants, cholesterol-lowering medications, and the anticoagulation drug warfarin. Check with your doctor or pharmacist about potential drug interactions before taking a fiber supplement.
• If you have diabetes, fiber supplements may also reduce your blood sugar levels so, again, check with your healthcare provider before adding supplements to your diet.

If you decide to take a fiber supplement, start with small amounts and gradually build up to avoid any abdominal bloating and gas, and drink plenty of fluids.

5. Weight loss: Stop doing this at breakfast to lose up to 10 pounds

Weight loss can be achieved in many ways. Some dieters choose to overhaul their diet completely, like Simon Cowell who lost over a stone by going vegan, or they may embark on a structured plan like the low-carb keto diet. However, by making simple changes to a current diet, slimmers could shed some pounds – 10 pounds to be precise – starting with breakfast. They say breakfast is the most important meal of the day as it breaks the fast after hours of sleeping, and by changing common morning habits, dieters could see impressive results. What are they?

Weight loss: Stop doing this at breakfast to lose up to 10 pounds

Stop with the sugar

Excess sugar can lead to weight gain, and it is also a contributing factor to chronic health conditions, including obesity, heart disease and diabetes.

According to eatthis.com, if dieters currently take two tablespoons of sugar in two cups of tea, they could lose up to 10 pounds within six months if they cut out the sweet treat completely.

Drink water first

Instead of tucking straight into a morning meal, dieters should drink two glasses of water.

Many studies show that drinking more water may benefit weight loss and maintenance.

In fact, 30 to 59 per cent of US adults who try to lose weight increase their water intake.

Weight loss: By changing breakfast habits, slimmers could lose 10 punds (Image: Getty Images)

According to Healthline.com, drinking water before meals may reduce appetite in middle-aged and older individuals, which leads to weight loss.

One British study found that by driving 16 ounces of water, which is just under two cups, slimmers lost an average of 2.87 pounds in 90 days —which translates to 11.5 pounds in a year.

Cut out the cream

Dieters don’t have to ditch coffee in order to lose weight, however, the added cream could be the cause of weight gain. According to eatthis.com, two tablespoons of heavy cream adds 100 calories to a cup of coffee.

By ditching the cream, slimmers could lose up to 10 pounds in under six months, if drinking two cups a day.

It was recently revealed that coffee aids weight loss. A new study, published in scientific reports, found that drinking a cup of coffee could actually help lose weight by stimulating “brown fat” – the fat in the body that keeps it warm by burning calories.

Professor Michael Symonds, one of the researchers, said: “From our previous work, we knew that brown fat is mainly located in the neck region, so we were able to image someone straight after they had a drink to see if the brown fat got hotter.

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Weight loss: Adding sugar to tea adds extra calories leading to weight gain (Image: Getty Images)

Weight loss: Grapefruits are low in calories and aid weight loss (Image: Getty Images)

Grab a grapefruit

Many people like to accompany their morning meal with some fruit. While it’s important and contributes to a balanced diet, some fruits contain more calories than others.

Slimmers need a calorie deficit to lose weight, so making the right choice is vital.

One medium banana contains 105 calories, while one grapefruit only has 42 calories.

Eating grapefruit can help speed up weight loss, and by incorporating this citrus fruit into a diet, slimmers could see huge changes.

In a 12-week study in 91 obese individuals, eating half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg).

By swapping the usual banana for some grapefruit, slimmers could lose up to 10 pounds over the year.