Nearly 65 percent of Americans are either obese or overweight. Many of them are trying to do something about it. Some have tried all sorts of diet foods, shakes, bars and pills. Others have taken the extreme step to have a stomach-stapling surgery to try and get rid of the pounds that just won't seem to go away.

The weight loss industry is huge. A report on the topic on Frontline estimated that there is about $40 billion dollars a year going into various weight loss programs, cures and information. But the fact that they keep spending that amount year after year shows that something is not working to give people real success.

The first fact about weight loss is that it is all based around caloric intake and calories used during the day. As we consume food and drink, the calories in those foods and drinks are either used (as energy), or put in storage if not needed (as fat).

The key to finding the balance on calorie intake and output is what kinds of calories you are taking in. When foods that are full of sugars and simple carbohydrates are taken into the body they are quickly broken down and absorbed into your system. This rapid absorption can mess with blood sugar levels. Meanwhile, high fiber foods, such as vegetables and complex carbohydrates will break down much more slowly and keep levels steady. They will also make you feel fuller.

You should always have a good diet with a healthy balance of foods including carbohydrates, proteins and fats. In addition to those macro nutrients, you also want to make sure you are getting enough in the area of micro nutrients, which are your vitamins and minerals. So, even as you pare down what you eat from day to day to lose weight, you need to make sure you are still taking in all the things your body needs.

While you may have been struggling with how to do this and still be able to lose weight for a while, there is good news. There is a way to do it, and do it successfully. You will be able to eat fewer calories, still feel like you have had plenty to eat, so you don't feel the need to snack, and still make sure you body remains healthy. It all comes down to using high fiber foods.

Fiber comes in two types ? soluble and insoluble. When you are trying to lose weight, the fiber to steer toward is soluble fiber, according to nutritional expert Brenda Watson's new book. The reason is that soluble fibers in addition to adding bulk that can make your stomach feel full, also work to suppress the appetite over time on a hormonal level.

Watson's Book, The Fiber35 Diet, says when you take in soluble fibers, they help the release of CCK (choleocystokinin) hormone. CCK is a hormone that comes from the small intestine and sends a message to your body to let you know you are full, and don't need to eat anymore. That trigger will help you control those snacking and cheating between meal urges.

In order to have a healthy amount of fiber in your diet, you should try to eat 20-35 grams of fiber every day, according to the National Institutes of Health. In addition to helping you lose weight, there are also a number of other believed health benefits from fiber consumption, including aiding in digestion and helping to control cholesterol.

Soluble fibers are found in a variety of foods including whole grains, oats, vegetables and fruits. In addition you can take any of many of the dietary supplements on the market including fruit pectin, acacia fiber, and insulin.