One small diet change—like adding fiber—can make weight loss easier, a study has found.

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Subjects who added 7g of fiber to their diets instead of eating a more complex diet had similar weight loss. The high-maintenance dieters lost only 4 more pounds than the other group. Aim for 38g fiber a day from “natural high- fiber foods,” says the study’s Yunsheng Ma, Ph.D. Want specifics? Check out the 10 best sources of fiber here. 

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