When the pounds start inexplicably piling on, this is due mostly to the effects of changing hormones on appetite and metabolism, as well as those hormones that control how and where we store fat.

Low-net-carb foods do not have a significant impact on your blood sugar and are therefore likely to help support weight loss.

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chose natural gluten-free fibers such as buckwheat (both soluble and insoluble), chia seeds (soluble), millet (insoluble), amaranth (insoluble), and quinoa (both soluble and insoluble). Other good natural fiber sources are pectin, a soluble fiber found in fruits and berries, and psyllium, a soluble fiber from the husk of the Plantago genus of plant

Instead of sour cream, try a full-fat plain yogurt or a whip of yogurt and a full-fat cottage cheese. In recipes, use cheeses that are naturally lower in saturated fat, such as cottage cheese, ricotta cheese, Parmesan, feta, or goat cheese.

Your waist measurement is one of the most important assessments of your overall health. Too much fat around the waist indicates that you might be carrying excess visceral fat. Visceral fat presents significant health risks. Ideally, you should have a waist circumference of below 35 inches.

Some fibers are derived from natural ingredients while others are synthetic. It is better for your health and digestion to supplement with natural fibers.

Don’t overdo your protein intake, however; that is, don’t exceed these recommendations. If there is excess amino acid floating around in your bloodstream, your body will convert it to glucose to use for fuel, defeating the body’s ability to burn fat.

Aside from affecting the way we look (and how we feel about it), visceral fat is associated with increased risk for serious conditions like heart disease, breast cancer, uterine cancer, diabetes, hypertension, stroke, sleep apnea, and many other troubling diseases.