TODAY’s Natalie Morales talks to registered dietitian Rachel Beller about four simple ways to drop the pounds and keep them off.

Step 1: Fiber

Help prevent cancers & helps eliminate harmful substances in body.
Triggers cholecystokinin, homone responsible for “I’m full” signal.
Get majority at breakfast.
Remember to watch calories.

Fiber At Breakfast

• 0% Chobani greek yogurt.
• 3/4 cup, 80 cals, 0 gram fiber
• Trader Joe’s apple/cran fiber cakes
• 1 muffin, 80 cals, 13 gram fiber
• Organic smart bran cereal
• 3/4 cup, 120 cals, 13 grams fiber
• Wrap w/ La tortilla factory sonoma tortillas
• 216 cals, 18 grams fiber

Step 2: Veggies

• Vegetables should be the base of your meal
• Combine with complex carb & lean protein
• Creates volume, keeping you full
• Disease-preventative due to added antioxidants
• Broccoli sprouts have as much antioxidant power as a proud of mature broccoli

Veggies As Meal Base

• Spinach salad with tuna & crispbread
• 340 cals, 11.5 grams fiber, 4.5 grams fat
• Chicken meatballs with whole wheat pasta & broccoli
• 335 cals, 7 gram fiber, 10 grams fat

Step 3: 150-Calorie Snack

• Mid-morning can be skipped
• Afternoon snack is imperative
• Keep nice balance between protein & complex carbs
• Keep metabolism going

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