By Brierley Wright, M.S., R.D., Nutrition Editor, EatingWell Magazine
The (boring, but true!) secret to successful weight loss is to eat less and move more. But I don't know anyone who doesn't want a few tips and tricks to help them slim down. My personal favorite is to up the amount of my fiber in my diet. Why fiber? Recent research in the Journal of Nutrition suggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 1/2 pounds of weight lost.
Here are five fiber-rich foods that help do the weight-loss work for you:
One cup boasts 4 grams of fiber and a quarter of the daily recommended amount of bone-healthy Vitamin K. More from EatingWell: Ditch These 4 Foods to Clean Up Your Diet 6 Slimming Carbs to Keep in Your Diet 'Bad' Foods You Should Be Eating, Even on a Diet Flickr photo by Svadilfari
A medium-size baked sweet potato (2 inches wide, 5 inches long, a little larger than your computer mouse), skin included, offers 5 grams of fiber -- for just 103 calories. It's also a nutrition powerhouse, providing 438 percent daily value of eye-healthy vitamin A, 37 percent daily value of vitamin C, plus some potassium, vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin.
A cup of cooked pumpkin contains 3 grams of fiber. You also get vitamin A (245 percent daily value), vitamins C, E and potassium. Flickr photo by Rich Bowen
A medium apple (3-inch diameter) contains 4 grams of fiber; a large apple (3 1/4-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium. Flickr photo by ollesvensson
Just 3/4 cup of chickpeas has a whopping 8 grams of fiber! You also get a good amount of vitamin B6 and folate, both of which play a role in forming healthy new cells. More from EatingWell: Ditch These 4 Foods to Clean Up Your Diet 6 Slimming Carbs to Keep in Your Diet 'Bad' Foods You Should Be Eating, Even on a Diet Flickr photo by whitneyinchicago
What foods fill you up and help you eat less?
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