My Secret Weapon for Sustainable Weight Loss

by Maria on February 5, 2013

Fiber Apple PictureAbout 10 years ago I figured out a little secret for losing weight and maintaining your goal weight once the extra pounds come off. It kind of happened on accident. I was working at the front desk of a gym and one of the personal trainers saw me eating my chips and bean dip. I was embarrassed they saw me eating chips of all things so I felt like I needed to say something. I mentioned what a “healthy dinner” I was having.  I was pleasantly surprised when he said it actually was pretty healthy because the fiber in the beans would help cancel out the chips. WHAT????

It’s true, for every gram of fiber you eat, it drags out 7 calories with it on it’s way out of your, um…..system. So, if you are eating 25-30 grams of fiber a day, you just dragged out between 175-210 calories without even doing anything.  Fiber when eaten in the right amounts and with adequate amounts of water, can be a powerful aid in weight loss and weight maintenance. Paired with lean protein, it can be an even stronger weapon helping to curb hunger and help you fight off cravings. 

People who know me and know how much I like to eat are always saying things like, “How do you not weigh 300 pounds?” Well folks, the answer is simple, Fiber.

Even when I am not trying to lose weight, I strive to get adequate fiber so despite my love of food and over eating, I can maintain my weight. However, after having my last baby I was left with a little weight that didn’t want to budge.

A couple weeks ago I mentioned that I have lost 22 lbs in the last 10 weeks. I haven’t even been exercising. (Unless chasing three kids around counts.)What  I have been doing is making sure I get 25-30 grams of fiber a day, limiting my sugar splurging to one day a week, not eating after dinner and making sure I have a high protein/fiber snack between breakfast and lunch and again between lunch and dinner. I love food to much to give anything up completely and fiber is my secret weapon for still being able to eat the things I love and lose weight.

So if you are in the market for dropping a few pounds. Eat up ladies, eat up!

I might be a little passionate about fiber. I take any opportunity I am presented with to talk about fiber because I think it is so amazing. However, sometimes when I start talking to people about fiber I feel like they dismiss the benefit it can have on their body before they even give it a chance. For some reason fiber has gotten a bad rap in the past and a lot of people are convinced foods with fiber are nasty or that the only way to get more fiber is by eating cardboard. Wrong, Wrong, Wrong. Fiber wants to be your friend. It will do great things for you if you give it a chance.

When I eat real foods, that contain fiber, I see results. It is as simple as that.  Getting enough fiber can be tricky though. I have found if I don’t plan to get 25-30 grams a day I usually won’t. It isn’t something that just “accidentally happens” very often.

Working to get more fiber into my diet has made me look at food purchases differently, I want to get the most fiber bang for my buck. Over time I have found great fiber choices that are economical and help me integrate more fiber into my every day. One of our readers asked for some ideas for high fiber meals and snacks. I have put together a list of the meals and snacks I have used with great success. Most of these snacks and meals are fiber paired with protein. I feel protein paired with fiber helps me stay full longer and keeps my cravings at bay, and don’t worry my snack and meal ideas won’t break your bank.

So here is my list of high fiber meals and snacks. I hope you find them to be as helpful as I have.

Happy fiber eating!



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{ 7 comments… read them below or add one }

Tammy February 5, 2013 at 10:44 am

Thanks that is fabulous!
I am following Slimming World (uk) but my weight loss has slowed down so will try some of the things on your list!


Maria February 5, 2013 at 4:19 pm

So glad you like the list. Once you get an idea of which foods are high in Fiber, it gets easier to make sure you are getting enough. Fiber gets results. :)


Alberta February 5, 2013 at 10:55 am

I totally agree with you! I read an article years ago about the benefits of fiber and one thing that really stuck with me was that the author’s children’s body weight corresponded to their fiber intake, even as adults! The children they had before they increased their fiber intake had a harder time maintaining a healthy weight in adulthood then the ones they had after increasing fiber. (I’m paraphrasing, of course.) I can actually see the same effect in the family I grew up in. That really impressed me, and since then I’ve tried to make all the grains we eat whole grains, I don’t buy cereals with less then 3 grams of fiber per serving, and I’ve been working more legumes into our diet. I’m glad to see I’m not the only one! ;)


Maria February 5, 2013 at 4:18 pm

Alberta I love this, I believe! Thank you for sharing that with me, and yes you are not the only one. P.S. You are a rock star in the kitchen! I really miss eating at your house!


Alberta February 5, 2013 at 9:07 pm

The feeling is mutual! ;)


Kristin @ Little Corbin Hill February 6, 2013 at 1:48 pm

Thanks for the tips! I’ve been trying to eat better and even sneak in a bit of exercise. Okay, I only did that twice, lol, but I’ve been more diligent about taking my vitamins too. I never thought to use the actual chia seeds for snacks. I bought some chia vitamins though for my dose of fiber a couple of weeks ago.


Maria February 6, 2013 at 2:42 pm

You are welcome! Chia seeds are the bomb. They are such an easy way to get more fiber. I’ve been trying to be more diligent with my vitamins too. Every little bit helps. :)


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