Eat More Fiber

Current Weight: 217 lbs.
Body Fat: 30.4%
Change 24: Eat More Fiber

As I mentioned previously, it can be easier to increase your metabolism through the Thermogenic Effect of Feeding (TEF) and the Thermogenic Effect of Activity than trying to increase your Resting Metabolic Rate. Eating foods high in fiber will dramatically increase your TEF. Recommended fiber intake for women is 21 to 25 grams a day and for men is 30 to 38 grams a day, but the typical person only averages half that.

Some good foods you can eat that are high in fiber are:

• Peas: 8 grams per 1 cup
• Whole wheat spaghetti: 6 grams per 1 cup
• Pears: 5 grams ea.
• Oatmeal: 4 grams per 1 cup
  
• Apples: 3.3 grams ea.

For a more complete list, see the Mayo Clinic's list of high-fiber foods.