I have posted a new picture of me on Facebook the other day.
Some said that I look thinner now while other have said that they can not find any difference in what I looked like before. But, whatever the feedback was I am proud to say that I did lost 5lbs after almost a month of dieting and making light exercises, plus the best part was having a normal cholesterol level from the last month’s result of my medical exam.
Physically, yes maybe there are still no extreme differences yet (what do you expect for 5lbs?) but still, I can feel that compared before, I have a stronger heart and lungs now. I sweat more now, and learned to count and burn my calories intake. I also learned to eat the right food at the right time. I don’t have to deprive myself from eating but instead take small amounts within 3-4 hours gaps. Also, taking fiber supplement had a big help in my journey of losing excess weight.
Fiber helps to keep our bowel movements regular and guard off certain diseases. Taking fiber supplement also helps me feel fuller thus I eat less. Fiber helps remove cholesterol out of our body which reduces our risk for heart disease. Another thing is that, a diet rich in fiber will give us energy throughout the day. With enough energy, we will keep on moving and exercising more. Fiber also moves fat through our digestive system faster so that less of it is absorbed. To increase your intake of fiber, eat more whole and natural foods, and fewer processed foods. Here are some good examples of fiber-rich foods:
- Legumes (lentils, dry beans and peas)
- Fruits (apples, avocados, berries, prunes)
- Brown rice
- Whole grains (wheat, oats, barley)
- Nuts — Almonds, Brazil nuts, Peanuts, Walnuts, Cashews
Taking fiber supplement is more effective if you take it 30 minutes before breakfast. You will feel fuller the whole day which will make you eat less calories. Adding more fiber to your diet will likely help you lose weight and improve your health, however make sure to do it gradually. An increase in consumption of fiber may result in diarrhea. Be sure to drink plenty of fluids when adding fiber to your diet, without adequate fluids it may also cause constipation.
If you are curious on how much fiber do we need to take everyday, The Philippine Department of Science and Technology – Food and Nutrition Research Institute recommends the intake of 20-25 grams of fiber each day, while the American Dietetic Association recommends about 20-35 grams for healthy adults. This is because a diet with adequate amounts of fiber is rich in micro nutrients and can have a significant impact in the prevention of obesity, cardiovascular disease, and type 2 diabetes as well as constipation.
If you are looking for a supplement that will help you lose weight, then you must do some research on what product to take. You can start reading reviews on this website
However, I suggest that taking fiber alone will not magically eliminate your excess weight, cholesterol and fat. You have to do your best to exercise and eat a balanced diet everyday.
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