The Easiest Way to Lose Weight

Shawn Perine
Mon, 14 Jul 2014 21:00:00 -0700
Lifestyle

Glib though it may read, that headline is very literal, meaning that I'm about to describe to you the easiest way that I know to lose weight, and it doesn't involve strenuous exercise, extreme dieting or surgery. Too good to be true? It probably does sound it, but I can assure you that it is indeed true, and it's good!

In short, the most efficient way to weight loss is a diet high in fiber and water, specifically soluble fiber and water. There are two types of fiber, soluble and insoluble, with the difference being that soluble fiber is soluble in water, meaning that it absorbs water. A lot of water. And as it absorbs water it forms a gel that swells to over 100 times the original size of the fiber particle. Insoluble fiber goes through your gut pretty much as it entered your mouth, and therefore is thought to pull detritus through your intestinal system as it passes through.

While both fibers are essential keys to a healthy diet, it's the soluble fiber that can help tremendously in weight-loss efforts (and, reportedly, lowering of cholesterol). When you take soluble fiber with water — lots of water — your stomach becomes full of this gel, which triggers a signal to your brain to stop eating. Suddenly you're no longer hungry, yet you haven't consumed any calories. There are actually a number of expensive weight-loss products that effectively utilize this trick to the benefit of both the consumers who buy it, and the marketers who make millions off it. Yet the truth is that you don't need a fancy "doctor-approved" formulation. You can buy soluble fiber right at your local supermarket and drugstore.
Updated: Tue Jul 15, 2014

Glib though it may read, that headline is very literal, meaning that I'm about to describe to you the easiest way that I know to lose weight, and it doesn't involve strenuous exercise, extreme dieting or surgery. Too good to be true? It probably does sound it, but I can assure you that it is indeed true, and it's good!

In short, the most efficient way to weight loss is a diet high in fiber and water, specifically soluble fiber and water. There are two types of fiber, soluble and insoluble, with the difference being that soluble fiber is soluble in water, meaning that it absorbs water. A lot of water. And as it absorbs water it forms a gel that swells to over 100 times the original size of the fiber particle. Insoluble fiber goes through your gut pretty much as it entered your mouth, and therefore is thought to pull detritus through your intestinal system as it passes through.

While both fibers are essential keys to a healthy diet, it's the soluble fiber that can help tremendously in weight-loss efforts (and, reportedly, lowering of cholesterol). When you take soluble fiber with water — lots of water — your stomach becomes full of this gel, which triggers a signal to your brain to stop eating. Suddenly you're no longer hungry, yet you haven't consumed any calories. There are actually a number of expensive weight-loss products that effectively utilize this trick to the benefit of both the consumers who buy it, and the marketers who make millions off it. Yet the truth is that you don't need a fancy "doctor-approved" formulation. You can buy soluble fiber right at your local supermarket and drugstore.

Some mass-market brands of soluble fiber are Metamucil, Benefiber and Phillips Relief. They're usually sold as anti-constipation remedies, because when the fiber absorbs water it makes the contents of your bowels softer. But I personally don't like the idea of something that's processed and packaged for mass consumption by a big corporation, especially when I can get the raw ingredients just as easily.

Psyllium husk (aka Ispaghula) is a common soluble fiber that can be purchased at any health-food store or better grocery store. It comes in both powder and capsule form. I like to take it as a powder, mixed into my protein shake, but it can also be mixed with juice or water. Typically you'll want to mix one tablespoon in at least 12 ounces of water, and then make sure you're well hydrated throughout the day after taking it. The reason for this is that the husks will look to absorb water anywhere they can. If you don't supply water externally, they'll draw it from your stomach and gut, leaving you without enough to carry out proper digestion and elimination.

Of course, as with anything, you don't want to overdo it. Too much fiber will leave you with cramps and bloated, and prevent the absorption of nutrients. Women are generally recommended to get around 25 grams per day while men, being larger, 30-40 grams. I go higher though, making sure to consume at least 50 grams per day. Of that 50 grams, the majority for me is actually insoluble fiber, in the form of vegetables, fruits, nuts and grains. But I also love to sprinkle ground flax seeds on my food. Flax seed contains both soluble and insoluble fiber, but the way to maximize flax seed is to get the ground variety. The whole seeds pass through without you being able to absorb their omega-3 fatty acids, which are surrounded by the seed's tough shell.

So there you have it: Soluble fiber and water is a cheap, easy, effective fat-loss aid, and truly the easiest way to lose weight.