As Halloween and Thanksgiving approach would you like to lose a few pounds? Well it’s easy, fill up with fiber. It’s not new information that boosting your fiber intake is good for your health. But boosting it at breakfast may be the key to staying lean, say doctors Michael Roizen and Mehmet Oz.

They suggest putting fiber-rich foods like oatmeal, whole-grain toast, or a veggie-packed omelet on your morning menu to curb afternoon binging on chips, cookies, chocolate or whatever your unhealthy snack of choice may be. That’s because fiber acts like a speed bump in your gastrointestinal tract, slowing everything way down, so you stay fuller longer.

”This is one way you can use your body chemistry, not willpower, to curb cravings and get to your ideal body size”, says Roizen and Oz.

Why not give this a try if you aren’t already doing it. Keep your journal and track your hunger level when you eat a high fiber breakfast, compare it to when you don’t. This is a great way to learn about how your body reacts to different foods.

Breakfast suggestions:

• High fiber cereal (shredded wheat, wheatabix, etc.) with 8 oz. skim or 1% milk.
• High fiber toast or English muffin with 1 Tablespoon peanut butter.
• Low fat yogurt with 1/2 cup of high fiber cereal (fiber one).