Eat More Fiber
Fiber can rev your fat burn by as much as 30%. People who eat the most fiber gain the least amount of weight over time, reports a review in the journal Nutrition. Review author Joanne Slavin, Ph.D., R.D., says that fiber requires extra chewing and slows the absorption of nutrients in your stomach, so you feel full even though you haven't stuffed yourself. You'll also stay satisfied on fewer calories. Aim for about 25g a day--the amount in about three servings each of fruits and vegetables. Here are easy ways to add fiber to your diet:
1. Read the box - Pick a cereal that contains more than 10g of fiber per serving.
2. Snack on Berries - One cup of raspberries or blackberries contains 8g of fiber. Fill a bowl with a cup of each to top with yogurt or milk for a sweet alternative to cereal.
3. Bulk Up Your Smoothies - Mix 1/4 cup of flaxseed into any blended beverage to add 12 g of fiber.
4. Make Everything Mexican - One whole avocado contains 13g of fiber, along with loads of healthy monounsaturated fats. Slice one on top of a salad, sandwich or eggs.
Source: Men's Health
1. Read the box - Pick a cereal that contains more than 10g of fiber per serving.
2. Snack on Berries - One cup of raspberries or blackberries contains 8g of fiber. Fill a bowl with a cup of each to top with yogurt or milk for a sweet alternative to cereal.
3. Bulk Up Your Smoothies - Mix 1/4 cup of flaxseed into any blended beverage to add 12 g of fiber.
4. Make Everything Mexican - One whole avocado contains 13g of fiber, along with loads of healthy monounsaturated fats. Slice one on top of a salad, sandwich or eggs.
Source: Men's Health
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