9 tips from a doctor to lose weight naturally, without deprivation or frustration

oats
* whole grains
* beans
* lentils
* nuts
* seeds

Increasing fiber gradually is usually more comfortable than making a sudden dramatic change, which can cause bloating or gas.

3. Do Not Drink Most of Your Calories

Common examples include:

* soda
* sweetened coffee  drinks
* energy drinks
* sweet tea
* sugary juice drinks

Replacing some of these with water, sparkling water, or unsweetened tea can reduce calorie intake without making meals smaller.

## 4. Stop Trying to Be Perfect

One high-calorie meal does not