The Research of Dieting: Three Ways to Lose Weight

There is a lot of speculation and erroneous thinking when it comes to the science and biology of dieting. Between wishful thinking, misinformation, scams and misplaced good intentions, people who want to simply lose weight often have to wade through oceans of information to discern what is true and what is only going to waste their time. To help people save time I've collected three pieces of basic, research proven advice to help dieters achieve greater success with their weight loss schemes. While these tips might seem elementary or even too basic, they are fundamental to any good diet, and must be followed for pounds to be lost.
The first is to ensure that you are consuming a high amount of fiber with your meals in the form of fruits, vegetables and unrefined carbs such as beans. The reason is simple: fiber keeps food in your stomach for longer, helping blunt the effects of hunger over the course of the day and helping you eat less overall.  Further, fiber actually takes up a sizeable amount of space in your stomach, helping ensure that you have less room for other food, as well as being chewy and helping slow down your rate of consumption. Finally, food that is rich in fiber is often rich in many other nutrients, and are excellent for your health.
Second, despite what advocates of carbs say and even many mainstream government positions, try to cut down on the amount of refined carbs such as bread, pasta, and potatoes that you are eating. While such food stuffs are the basic foundation of our modern diet, the fact is that it is far too easy to overeat these items, and they can easily displace other healthy items from your diet due to their bulk and size. If you are eating a diet that is high in fat and low in fiber, and are an inactive person with insulin resistance, you will develop serious health problems as you put on weight and develop diabetes.
Finally, try to eat slowly. This may sound like something that your mother might tell you, but in this case she was absolutely right. Eating slowly will help your body have time to decide when it has had enough to eat and signal the fact to you by lowering your hunger. If you shovel food into your mouth the delay between your stomach communicating to your brain will allow you to eat much more food than you really need.

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