They just played that part about the almonds vs soda, very eye opening i never thought about fiber playing a part but it all makes sense

Judging by your avatar...are you female? If you are, I would consider joining your local Curves if there is one nearby. I've lost 3lbs. in my first week doing Curves Complete. They give you an easy-to-follow meal plan and once-a-week coaching and the workout, although it only takes a half hour and is easy, really seems to give you results! They also have pretty good meal replacement shake mixes and meal/snack bars.