Fruit is packed with the fiber and essential nutrients your body needs to function properly. That's why it's important to feed your body plenty of fruit. Whole, fresh fruits have zero cholesterol and a high water content. The more water and fiber a food contains, the lower its density. Fruit is a food that is low in energy density, which means that you feel more satisfied after eating it. Low energy density foods have fewer calories, too. Adding more fruit to your daily diet can get you on your way to losing unwanted pounds.
Step 1
Eat five to nine servings of fruit throughout the day. Even if you don't cut down on the amount of food you eat each day, by replacing high-density, high-calorie foods with low energy dense foods, such as fruit, you can still reduce your overall calorie intake.
Step 2
Select whole fruits to eat rather than frozen, canned or dried varieties. Keep the amount of fruit juice you drink to a minimum. Whole, fresh fruits have a high water content, which can help you to burn more calories. Fresh fruits also are high in fiber and nutrients, whereas fruit juices and dried, canned and frozen fruits don't offer as much fiber and may have sugar added. The American Dietetic Association points out that in addition to making you feel satisfied longer, fiber from fresh fruits also reduces the risk for diabetes and heart disease.
Step 3
Add sliced bananas, strawberries, blueberries, raspberries or other fresh fruits to your morning cereal. Another way to boost your daily fruit intake: Add chopped fruits or whole grapes to green salads or chicken or tuna salad for lunch.
Step 4
Snack on healthy whole fruits, including apples, peaches, pears, plums and oranges, at mid-morning, mid-afternoon and before bedtime. Wedges of watermelon, cantaloupe and honeydew melon have high water content, are low in fat and calories, and are excellent sources of several essential nutrients.
Step 5
Exercise for 30 minutes at least five times a week. Keep in mind that any sensible weight loss program combines diet and exercise in maintaining a healthy lifestyle. While you may see quicker results if you exercise more, even 10 to 15 minutes each day will help. Any activity that gets your body moving will increase your heart rate and help burn more calories.
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