Equate Fiber Powder is a must for me, I use 2 Tbs. in 24 oz bottle of water and a sugar free Hawaiian Punch packet drink mix. You can use any flavor. Shake it up and put in the fridge to drink thru out the day. It helps me get my water in for the day and the extra fiber those of us who take certain medicines or don't get enough fiber for whatever reason.
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I freeze resuseable bottles half full of water and when I need a bottle fill the rest with water and drink the ice water. It is a few extra calories burned each day as your body needs to warm it to bring it to body temperature. A lot of extra free calories burned for very little effort.
Heavy foods ~ bagels are one example of a food that is very heavy. Low in water content and high in carbohydrates! Fiber and roughage is always good for filling you up. If you do not eat enough fiber in your diet you will take in extra calories just to help fill you up. Stay away from bagels, muffins, breads & pastries.
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