Could fiber be one of the keys to weight loss?

For the past several weeks I have been traveling out to the country. One of the countries that I visited was Thailand. This is the land of happy smiles and delicious food. I traveled with a group and each time we ate there was the most appetizing food paced on our table. It is hard for me to be at the table for at least an hour while still maintaining proper portions. I often found that on top of that, there was usually my favorite tom yum soup served at most meals which main ingredient is coconut milk. That is like having a delicious heavy cream soup in front of you for an hour and saying, "No, I'm not going to have that today."

When I returned home, I was focused on finishing my weight-loss book called "Tipping the Scales in Your Favor." High stress and too much to do is another of my eating enemies. Given this situation, I am usually looking for something to eat after every page I write. The bottom line is that I am up a few more pounds than I would like to be.

This week, as I near the finish line, the pressure seems to be down and my commitment is renewed. I have been extra good, having plenty of fruits, vegetables and complex carbohydrates. I have had homemade chicken soup at lunch with seven vegetables, and a huge raw vegetable salad as a side dish at dinner. All in all I have had lots of fiber and good exercise.

Coming off from such a busy few months, I thought I would be hungry since I was cutting back on my comfort food. Not so. After my workout each afternoon I come home and when dinnertime comes my appetite is still in check.

Finally, last night, as I was doing a final read through of my book, I discovered my friends that were helping me to feel satisfied all week: fiber and good exercise.

Getting enough fiber is important to our weight-loss goals. Fiber is present in most plants and provides their support structure. Fiber-rich foods give you that "full" feeling in your stomach. Soluble fiber develops a gel-like consistency in the digestive tract, which binds to fatty acids, promotes their removal, and contributes to that satisfied feeling. The American Dietetic Association recommends 25 to 35 grams of fiber per day, though the average American only consumes about half of the recommended amount.

There was my answer. I have been eating enough fiber and doing consistent exercise. It has helped to give me that full felling and I have not been looking for all those extra calorie foods that I often do. Focus on increasing your intake of fresh vegetables and fruit and cut out the high-calorie food. Add consistent exercise and see if you don't take way that huge desire for so much food.

TV personality and author Dian Thomas shares her journey of weight loss, exercise and life on the run every other Tuesday in the Deseret News and at www.DianThomas.com. Her weekly blog also runs Mondays at deseretnews.com, and she takes tour groups to China. Contact her at www.dianthomas.com/travel.htm. E-mail: features@desnews.com.