According to the Harvard School of Public Health, fiber is a type of carbohydrate that your body can't digest. A diet that contains adequate amounts of fiber can help reduce your risk of cardiovascular disease and diabetes. In addition, fiber helps keep you feeling fuller longer so you end up eating less calories. It may not always be convenient to consume dietary fiber at every meal but fortunately, supplemental fiber in the form of pills can be a good alternative. Taking fiber pills may help you lose weight without extensive meal planning and preparation.
Step 1
Purchase fiber pills at your local pharmacy. Fiber pills come in a variety of forms, including capsules and tablets, which are available in flavors such as orange and lemon. Choose a fiber pill that is sugar-free because additional unnecessary sugar in the pills will add to your caloric intake. It may be necessary to experiment with different brands and forms of fiber pills to find the one that works best for you.
Step 2
Read the manufacturer's directions for taking the fiber pill. Also take note of any potential interactions with other medications or foods. Check with your doctor before adding any supplement to your diet. If the product you choose must be taken several times a day, purchase a pill container or consider purchasing a second package of the product to keep at work.
Step 3
Take each dose of your fiber pills with at least 8 oz. of water about 30 minutes before each meal or as directed by the manufacturer. According to the American Heart Association, women should aim for 20 g of fiber daily and men ideally should consume 30 g. Taking your fiber pills just before a meal with water will give the fiber time to absorb the liquid, filling your stomach so you eat less. Fiber also helps to slow digestion so that you're less likely to need a high calorie dessert or snack after your meal.
Step 4
Don't start using fiber pills at full dose if you are prone to stomach upset. A sudden addition of large amounts of fiber may cause bloating, stomach upset and diarrhea. These symptoms generally subside as you become accustomed to the fiber pills however you can also decrease stomach problems by starting with a single dose each day. Each week, increase the dosage of fiber pills until you attain the dosage advised by the manufacturer.
Step 5
Weigh yourself once a week at the same time of day, preferably in the morning. Weighing yourself daily can cause undue frustration because of normal daily fluctuations. Weighing once a week at the same time provides you with a baseline weight that you can record in a weight loss diary and track your progress. After a week or two of taking fiber pills combined with a healthy diet and regular physical activity, you will notice both weight loss and looser clothing.
Tips and Warnings
- Check with your doctor before making any dietary changes. Always combine a dietary supplement with a healthy eating plan and regular exercise for maximum results.
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