EAT: One way to help improve your diet and help to lose weight is to eat more natural fiber. Foods such as whole grain breads and cereals, dried beans and peas, and many fruits and vegetables are rich sources of fiber. Moreover, you are more likely to get filled up with a piece of fruit than a candy bar.
SWALLOW: While it is common to take pills with water and by tilting the head back, this technique does not always work for medicine in capsules, because they are often lighter than water and will float. Most recommend tilting the head or upper part of the body forward so the capsule will float back in the mouth toward the throat and be swallowed easily.