Ask anyone looking to drop a few pounds about what they want most and you'll get an instant retort: "What is the most effective way to lose weight?!" You want weight loss solutions? Well, here they are.

You've heard that eating 4-6 small meals throughout the day is better for weight watchers. But do you know the kinds of foods you should include in these meals?

Oat Bran

Not to be confused with oatmeal, oat bran is the bran of the oat and contains more fiber, making it more filling than oatmeal. Additionally, it is rich in micronutrients such as iron, calcium, phosphorus, thiamin, riboflavin, magnesium and zinc. Once eaten, oat bran slows down sugar and fat absorption, thus fueling your weight loss.

How to eat it: Oat bran can be eaten as a breakfast cereal or can be used to make pancakes, muffins, and cookies.

Broccoli

In every weight loss diet, broccoli is a staple. Why? Well, because broccoli's water and fiber content, adding volume to your meals. This means that it helps you feel satiated without worrying about extra calories. And if that isn't enough, the antioxidants, vitamins and omega-3 fatty acids have been known to help lower cholesterol levels and promote heart health. It isn't just called a superfood for nothing!

How to eat it: Broccoli's nutrients are best preserved when eaten steamed or raw. Better yet, add it to your soup. But if that doesn't excite you, add it to a vegetable stir-fry and STILL preserve most of its nutrients.

Eggs

Straight off, a great source of protein! And we all know that protein (also found in lean meat, poultry, dairy, seafood, soy products, beans, nuts and legumes) is an essential component of a healthy, balanced diet. It is needed by the body for muscle and tissue development and takes time to digest, which is what keeps you feeling full longer.

How to eat it: Start your day with two eggs for breakfast. Scramble them and eat them with a few slices of turkey ham or put together an omelet stuffed with mushrooms and tomatoes and you will find that it'll be quite a while before you start feeling hungry again.

Low-fat yoghurt

Low-fat yoghurt is an excellent source of proteins without the unnecessary calories. Dieters all over the world prefer eating yoghurt because it makes for a quick and easy snack and can be eaten on the go. Low-fat yoghurt is rich in calcium, protein and just the right amount of carbs that give you instant energy and fill you up nicely.

How to eat it: Oh, the ways in which you can eat low-fat yoghurt! Low-fat yoghurt can be used as a dip, a sauce and a salad dressing. Some others prefer eating it as a mid-day snack when they're having the munchies.

Apples

Apples are probably the most convenient and healthy snack, with high water content and soluble (prevents spikes in blood sugar that leads to cravings) as well as insoluble (fills you up) fibers. Add to that vitamin C, iron and magnesium and you have yourself a perfect, nutritious snack!

How to eat it: Add a chopped apple to your breakfast cereal or eat include it in a salad to give it a fruity, fresh flavor. Even better, eat it whole!

We're all just looking for weight loss solutions that are effective. But it is important to always keep in mind your health and nutrition first and then, there is no way you can go wrong.