Fiber: The Key to Weight Management

You’ve made it to your ideal weight. Now what? There’s a great deal of emphasis and resources on getting to that magic number on the scale, to a healthy BMI, back into your favorite jeans, and to a place of looking and feeling your best. But after getting “it,” whatever “it” is for you, what’s the next step? What needs to be the game plan?

It’s easy to fall into the trap of rewarding yourself for all the hard work you’ve put in by slacking off from your routine, skipping workouts, or indulging in your “do not eat” list a little more often. These bad habits are a fast track to going backward on your progress.

Once you make it to your dream body, the new goal has to be long-term weight management. It took a great deal of effort and determination to shed that unwanted fat and weight...it’s going to take just as much determination to keep it off.

How do I keep the weight off?

Exercise is a given. You have to keep moving to stay toned and to have your body functioning at optimal levels. You’ve probably already experienced some benefits of exercising: inches lost, faster metabolism, increased muscle strength, and lowered blood pressure, just to name a few.

The part that deserves special attention is your eating habits. Your entire body makeup has changed and so has your dietary needs. Think about where you started. The way you ate back then maintained the shape you were in. Fueling the improved version of you now requires mindful eating.

The Food Factor

What you eat and how often you eat plays a huge role in how your body functions and the effectiveness of workouts. Being mindful about what you eat doesn't mean skipping meals, and eating whole, nutritious foods doesn't mean giving up being full after a meal. You can eat well while maintaining your weight.

John Furhman, MD, and former competitive ice skater stated “...when you don’t have enough micronutrients and fiber in your diet, you become a food-craving over-eating machine.”[1] Remember, the new goal is to maintain your weight loss for the long hall. Having to fight tempting cravings constantly gets old.

Using unsustainable and unhealthy methods of keeping off the weight will only backfire in the end. A daily, simple plan that doesn’t feel like punishment is vital to your success -- and keeping a healthy level of fiber in your diet is the key.

How does dietary fiber work?

The FDA defines dietary fiber as “naturally occurring fibers that are "intrinsic and intact" in plants...isolated or synthetic non-digestible soluble and insoluble carbohydrates...” and recommends having 25 to 38 grams a day.[2][3]Fiber are the parts of our food that don’t get broken down and absorbed into the body. The skin of an apple would be considered fiber.

The two types of fiber mentioned in the definition, soluble and insoluble, contribute to an overall healthy gut, but behave differently during the digestive process.

Insoluble fiber doesn’t break down much during digestion. Instead, it moves through the intestines soaking in fluid and clearing out any waste along with it. Think of it as a scrubber for your intestines. It improves the weightiness and frequency of bowel movements. Poop that sinks to the bottom of the toilet is a good sign.

You can find insoluble fiber in wheat bran, vegetables, and whole grains.[4]

Soluble fiber does break down some but at a slower pace. It takes up room in your stomach, allowing your meals to keep you satisfied longer. Staying full longer makes it easy to say no to the midday urge to get a quick snack from the vending machine or try the donuts left in the break room. Not only will your full stomach keep you from temptation, but you’ll have the energy to power through your workouts.

You can find soluble fiber in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.[5]

In addition to this visible evidence, fiber also lowers your risk of heart disease, high cholesterol, high blood pressure, diabetes, and can even boost immune function.[6] Everyone should strive to keep an adequate amount of fiber in their diet for overall wellness.

How can I get more fiber?

If you’re following a diet plan like keto, paleo, or veganism, you’re most likely eating foods rich in fiber already. If you’re not restricting yourself to one method of eating, here’s a list of fiber-packed foods to rotate into your meals:

As you can see, there are plenty of opportunities to get in some fiber throughout your day -- and many of these foods support a host of other health factors.

You’re at your best when you eat the best. Being fiber focused will make weight management a simple task for years to come.

Fiber Convenience

Fiber supplements can be equally effective at promoting a healthy functioning gut.[9]

For an easy and convenient way to add in more fiber on the go, try JBN’s Confidence Whey Isolate. This protein powder delivers a total body experience, even down to the taste.

You won’t have to force yourself to drink this one. The smooth, creamy texture allows you to forget you’re drinking a supplement. Enjoy delicious flavors like chocolate truffle and oatmeal cookie to satisfy your sweet tooth.

One serving gives you 5 grams of the premier, corn-based, fiber Fibersol™. Twenty years of research prove that Fibersol supports and maintains intestinal regularity, relieves occasional constipation, and delays post-meal hunger. [10]

JBN took no shortcuts with their protein either. Confidence Whey Isolate is packed with grass-fed whey, arguably the best protein option for you, and has a low environmental impact on the planet. Happy open field grazing cows produce high levels of natural nutrients, which you can find in this whey.

On top of Confidence Whey Isolate delivering the purest and highest protein concentration for muscle building and repair, there’s hardly any lactose present to cause digestive issues. This way, you can maintain your lean muscle with ease and gain all the fiber benefits mentioned.

If you don't have time to prepare your healthy food or need an "on-the-go" option, Confidence Whey Isolate can fill in. Click here to see all the flavors.