You don't need to stick to tough rules or overnight changes; you need not rely on hardcore discipline that makes you hate your life. You need only focus on progress, not perfection. Lean in to the process of losing weight, and it will happen easily.
The reason fiber helps us control our weight is that it fills the belly yet yields few calories since fiber is, for the most part, not something that we can digest.
Personally, I enjoy a bowl of brown rice for breakfast most of the time.
We've all seen chicken portrayed as the low-fat, heart-healthy alternative to red meat for years, but it no longer adds up. You might want to lean away from eating birds and lean toward more plant-based options of protein like black beans, lentils, tofu, chickpeas and whole grains.
Carl Van Vechten