How to lose weight? the healthy way. No matter how many diets we try we still end up with the extra fat around our waist. So here is how to lose them.

How to lose weight?  the healthy way.

So how do you solve this problem? How do you lose weight, how do you actually lose weight? Fortunately, the short answer is that we can, but it's complicated or is it? can we make it easy, and fulfilling and make sure that we don't get back the weight we lose?

Maybe we can. I have been researching this topic for a while now, and that's all it's been research, with no actual action to lose weight. Maybe I did that because of fear of failure, will I actually lose weight? will I regain them as soon as I lose them? Maybe, maybe not, clearly, I will never know until I do it and it's the same for you. So I have decided to change that and take action for once and post my results here and hopefully inspire you to take action too.

Soluble Fiber

Fiber is often divided into two categories — insoluble and soluble fiber. They differ in how they interact with water in your body.

Insoluble fiber does not mix with water and acts mostly as a bulking agent to help form stool and pass it through the gut. This can help with constipationTrusted Sour.

Soluble fiber, such as beta-glucan and glucomannan, mixes with water to form a viscous, gel-like substance that slows down how fast the stomach releases digested food into the gut.

Eating more soluble fiber can also help you lose belly fat and prevent belly fat gain. One study linked a 10-gram increase in daily soluble fiber intake to a 3.7% lower risk of gaining belly fat.

Lowering fat absorption and helping weight management: As a thick, spread-out gel, soluble fiber blocks fats that would otherwise be digested and absorbed.

Lowering cholesterol: Soluble fiber prevents some dietary cholesterol from being broken down and digested. Over time, soluble fiber can help lower cholesterol levels or the amount of free cholesterol in the blood.

Stabilizing blood sugar (glucose) levels: Just as it prevents fats from being absorbed, soluble fiber slows down the digestion rate of other nutrients, including carbohydrates. This means meals containing soluble fiber are less likely to cause sharp spikes in blood sugar levels and may prevent them.

Reducing the risk of cardiovascular disease: By lowering cholesterol levels, stabilizing blood sugars, and decreasing fat absorption, regularly eating soluble fiber may reduce the risk of heart disease and circulatory conditions.

Feeding healthy gut bacteria: Some soluble fiber-rich foods feed gut bacteria, as it is fermentable in the colon, and so it helps the bacteria thrive longer.

Insoluble Fiber

• Preventing constipation: As an indigestible material, insoluble fiber sits in the gastrointestinal tract, absorbing fluid and sticking to other byproducts of digestion that are ready to be formed into the stool. Its presence speeds up the movement and processing of waste, helping prevent gastrointestinal blockage and constipation or reduced bowel movements.
• Lowering the risk of diverticular disease: By preventing constipation and intestinal blockages, insoluble fiber helps reduce the risk of developing small folds and hemorrhoids in the colon. It may also reduce the risk of colorectal cancer.

Soluble and insoluble fiber

• Feeling satiated or full longer after meals: Soluble fiber slows down how quickly foods are digested, meaning most people feel full longer after fiber-rich meals. Insoluble fiber physically fills up space in the stomach and intestines, furthering the sensation of being full. These properties can help people manage their weight.
• Helping lower disease risk: Due to fiber’s many health benefits, a high-fiber diet is associated with a lower risk of many diseases, including obesity, cardiovascular disease, diabetes, metabolic syndrome and others.

25 sources of fiber

1. Avocados

2. Apples

3. Legumes

4. Whole grains

5. Chia seeds

6. Flax seeds

7. Figs

8. Prunes

9. Spinach

10. Quinoa

11. Yogurt

12. Carrots

13. Green peas

14. Beetroots

15. Strawberries

16. Pears

17. Bananas

18. Rice

19. Oatmeal

20. Chickpeas

21. Coconut

22. Sweet potatoes

23. Broccoli

24. Mustard greens

25. Beans 

Fiber has no magical fat-burning properties. It simply helps you feel full without adding a lot of extra calories to your diet. When you have a baked potato (with skin) instead of a bag of potato chips, for example, you’re not only eating fewer calories -- you’re less likely to feel hungry again an hour later. Ok, so now we have this answer so the next question is does calorie matter?