While there’s no doubt that switching up your diet and exercise routine are the two most important routes to losing 20 pounds, the amount you sleep could also play a role. One study in healthy men found that consuming 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was effective in decreasing both appetite and food intake . Another small study had similar findings, reporting that a diet rich in whole grains decreased both body weight and calorie intake compared to a diet focused on refined grains .
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