feel satisfied without needing very large portions.
Useful sources include:
* vegetables
* fruit
* oats
* whole grains
* beans
* lentils
* nuts
* seeds
Increasing fiber gradually is usually more comfortable than making a sudden dramatic change, which can cause bloating or gas.
## 3. Do Not Drink Most of Your Calories
Book Fitness ClassSugary drinks can add a large number of calories without making you feel very full.
Common examples include:
Weight Loss
* soda
* sweetened coffee drinks
* energy drinks
* sweet tea
* sugary juice drinks
Replacing some of these with water, sparkling water, or unsweetened tea
