A study in a town in Washington state showed that eating an apple with each meal helps people to lose weight. Over a 3 month period, 346 people ate a balanced meal, exercised regularly, and consumed an apple with every meal. Each person lost an average of 17 pounds! Healthy food choices and exercise helped contribute to the weight loss. However, part of the quick loss is also attributed to the fiber rich apple, with about 5 grams per serving. Consuming an apple with each meal helps people feel fuller, and curbs appetite to prevent overeating.You can benefit from having a bowl of apples and other high fiber fruits around during the holidays. Include a fruit with each meal to help you feel full and fend off holiday pounds!