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10 Delicious Ways to Increase Your Fiber Intake to Lose Weight More Easily

10 Delicious Ways to Increase Your Fiber Intake to Lose Weight More Easily

Everyone is looking to lose weight these days, but most people miss the one key to just how easy it really is: eating more fiber! While you need protein, healthy fats, and many vitamins and minerals for overall health, the one food that can help you stay fuller longer and keep your weight down is fiber-rich foods.

Benefits of Fiber for Your Health and Weight Loss:

Fiber is basically calorie-free because the body doesn’t absorb the calories from fiber when you eat it. Fiber also helps slow down blood sugar and stabilizes insulin which is another key part of healthy weight loss and even disease prevention. The best sources of fiber are whole foods, however, not powdered fiber drinks and gels that can sometimes cause discomfort. Think of fiber as part of a bigger picture: whole foods contain not just fiber but also enzymes, vitamins, minerals, amino acids, and natural sugars that help energize and nourish your body.

The Best Places to Get Your Fiber From:

The best sources of fiber are vegetables, greens, fruits, and whole grains. After that you can choose to add in fiber-rich foods such as nuts and seeds. Fiber is also only found in plant foods, not animal foods, which is one reason diets high in plants are so healthy.

Delicious Fiber-Rich Recipes to Help You Lose Weight:

Here are 10 delicious ways to increase your fiber intake to lose weight more easily, all straight from whole food sources. Eat up, your waistline will thank you!

1. Peanut Butter Cup Chia Seed Pudding

Peanut_butter_cup_chia_seed_pudding_7

    Source: Emilie Eats

    Chia seeds aren’t just a superfood and packed with omega-3 fats, they’re also a great source of fiber and help keep you hydrated since they absorb water in the body. Make this chia seed pudding and enjoy it for a snack or even as a replacement for your morning cereal once in awhile!

    2. Pineapple Coconut Green Protein Smoothie

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    Pineapple-Coconut-Green-Protein-Smoothie-by-Heather-McClees-at-The-Soulful-Spoon-Gluten-Free-Low-Fat-High-Protein-No-Add

      Source: The Soulful Spoon

      This protein smoothie isn’t just filled with tropical flavor, it’s also packed with plant-based fiber too! Greens, coconut, pineapple, and plant-based protein powders are all great sources of fiber. Here in this smoothie recipe, they’re paired together for a delicious shake you can enjoy for breakfast, lunch, a snack, or even dessert!

      3. Oats and Pumpkin Breakfast Cookies

      oats-and-pumpkin-breakfast-cookies

        Source: Food, Pleasure, and Health

        Oats and pumpkin are two of the best sources of fiber you can eat because they’re low in calories and high in nutrition. Oats are also one of the best foods you can eat for your cholesterol levels, and oats and pumpkin are both good sources of iron along with soluble fiber which is easier on the body to digest than insoluble fiber. Try them together in these tasty breakfast cookies, and start your mornings off with a sweet treat that’s actually good for you!

        4. Zucchini Bread Overnight Oatmeal

        Zucchini-bread-overnight-oats-2

          Source: Be Whole, Be You

          Everyone knows how to make overnight oats by now, that’s old news! Let’s make something creamier, fluffier, and more nutrient-dense with our oats, what do ya say? Try this zucchini-based oatmeal which tastes just like zucchini bread but without all the sugar and eggs. Plus, by adding zucchini to oatmeal, you get to eat a higher volume meal which helps you stay satisfied longer without taking in too many calories from fat or sugar. You’ll never taste the green, promise!

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          5. Vegan Breakfast Bowl

          Breakfast-Bowl_3-1

            Source: Contentedness Cooking

            Not only does this breakfast bowl have heart-healthy and fiber-rich oats, but it also includes a variety of berries that are some of the best sources of fiber you can eat. Pair this with your favorite non-dairy milk, and you’ve got a vegan, plant-based, and fiber-rich breakfast of champions! 6.

            6. Toasted Coconut Chia Seed Pudding

            Toasted-Coconut-Chia-Pudding-3-768x1152

              Source: The Almond Eater

              This grain-free breakfast by The Almond Eater is packed with healthy fats, fiber, and antioxidants thanks to the use of shredded coconut and chia seeds. Just be sure you use unsweetened coconut to avoid excessive sugar found in regular shredded coconut. Pair this with some caramelized bananas like she did, and you can have breakfast for dessert and get a nice dose of fiber for the day too!

              7. Low-Carb Grain-Free Apple Crumb Muffins

              apple-crumb-muffins10-1-of-1

                Source: Sugar-Free Mom

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                Did you know you can replace flour with ground flax? It not only eliminates the need for flour, but also eggs and oil too. Flax also makes for a delicious way to eat more fiber each day since it has a nutty, grainy texture even though it is a seed. Plus, it’s a great source of omega-3 fatty acids and potassium. Just be sure you choose ground flax since whole flax can’t be absorbed by the body, and always store your flax in the fridge since the natural oils found in it can go rancid more quickly than regular nuts and seeds. Try ground flax in these tasty grain-free muffins and you might never want white flour again!

                8. Paleo Chocolate Pudding

                Chocolate-Avocado-Pudding-1

                  Source: The Wicked Spatula

                  Cocoa and avocados are packed with fiber, and they’re also rich in antioxidants, potassium and magnesium too. Pair them together in a delicious pudding where you’ll never taste the avocado. This Paleo pudding has no dairy, refined sugar, or even added fats from oil. Just four ingredients and you have a delicious dessert that’s so healthy, you could even eat it for breakfast if you wanted to!

                  8. Chocolate Peanut Butter Energy Bites

                  chocolate-peanut-butter-energy-bites

                    Source: Chef Savvy

                    Oats, cocoa, and peanut butter also contain fiber and antioxidants, and peanut butter and oats are both good sources of plant-based protein too. Pair them all together in a healthy energy bite that’s low in sugar, dairy-free, and perfect for an afternoon treat or even dessert!

                    9. Banana Zucchini Oatmeal Cups

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                    IMG_3363aa-683x1024

                      Source: The Hummusapien

                      Here we have zucchini again because it’s a delicious way to bake and reduce the calorie content while improving the fiber and moisture content of a recipe at the same time. Try Hummusapien’s delicious banana-filled oatmeal cups that sneak in some zucchini and even fiber-rich flax seeds too!

                      10. Glowing Spiced Lentil Soup

                      065A3820

                        Source:  Oh She Glows

                        Lentils are one of the most heart-healthy, waist-friendly, and easy-to-digest beans you can eat. They’re also loaded with antioxidants and potassium to help you stay energized and reduce inflammation. Here in this soup recipe, lentils are paired with sweet and savory tomatoes, a variety of veggies, and some herbs and spices without lots of sodium. You can enjoy this for lunch or dinner, and it makes a great fiber-rich dish you can enjoy all year round!

                        Eating more fiber is the easiest approach to not only take in more fiber but also improve your heart health and digestion too! Just be careful of one thing: you never want to overload on fiber if your body isn’t used to it; start by adding a little more than you normally do and increase it from there.  Fiber is a healthy nutrient you need for weight loss, but overwhelming your system at once can cause discomfort and bloating. The bottom line? A little fiber goes a long way!

                        Featured photo credit: Contentedness Cooking via contentednesscooking.com

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                        Last Updated on March 13, 2019

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        Have you gotten into a rut before? Or are you in a rut right now?

                        You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                        1. Work on the small tasks.

                        When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                        Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                        2. Take a break from your work desk.

                        Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                        Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                        3. Upgrade yourself

                        Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                        4. Talk to a friend.

                        Talk to someone and get your mind off work for a while.

                        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                        5. Forget about trying to be perfect.

                        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                        Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                        Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                        6. Paint a vision to work towards.

                        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                        Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                        7. Read a book (or blog).

                        The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                        Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                        Check out the best selling books; those are generally packed with great wisdom.

                        8. Have a quick nap.

                        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                        9. Remember why you are doing this.

                        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                        10. Find some competition.

                        Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                        Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                        11. Go exercise.

                        Since you are not making headway at work, might as well spend the time shaping yourself up.

                        Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                        Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                        12. Take a good break.

                        Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                        Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                        Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                        More Resources About Getting out of a Rut

                        Featured photo credit: Joshua Earle via unsplash.com

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