When you're trying to lose weight, you want to burn more calories than your body needs. Your metabolism is responsible for determining how your body burns those calories. While fruits certainly make a healthy addition to your weight-loss diet, there's no fruit that has the ability to speed up your metabolism. Talk to your doctor before starting any weight-loss diet.
There are three ways your body burns calories. The first is called your basal metabolic rate, or BMR, which consists of the calories needed to support basic body functions from breathing to brain function. The BMR makes up the bulk of your metabolism, burning 60 percent to 70 percent of calories consumed. You also burn about 10 percent of your calories through food digestion, which is referred to as the thermic effect of food. The third way you burn calories is through physical activity, which not only includes exercise, but also the calories burned brushing your teeth and walking to your car.
Fruit and Weight Loss
According to a 2009 review article published in Obesity Reviews, there is an inverse relationship between fruit consumption and obesity. Fruit may not speed up your metabolism, but it is low in calories and filling, which may help you eat less and help you lose weight. However, overall calories still count when it comes to weight loss. Track your intake to help you stay within your calorie limits. Talk to your doctor or dietitian to help you determine your daily calorie weight-loss needs.
Tips for Eating Fruit
They may not have much of an impact on your metabolism, but certain fruits are more filling than others, which may help you keep your calorie intake down. Watermelon, for example, has only 80 calories in a 2-cup serving, compared to 100 calories in a 1-cup serving of cherries. Other lower-calorie fruit options include strawberries, cantaloupe, honeydew melon, plums and grapefruit. Save calories by replacing some of your morning cereal with fresh fruit and making fruit your snack between meals and your sweet treat after meals.
How to Speed Up Metabolism
While there is some evidence that components in certain foods, such as the phytochemicals and caffeine in green tea, may have a marginal effect on your metabolism, being more active may have the greatest impact. Physical activity, such as walking or swimming, helps your body burn more calories, but being more physically fit may actually increase your BMR. That's because muscle burns more calories than fat. Incorporate regular aerobic and muscle-building activity, such as situps and pushups, into your routine.
- ExRx.net: Energy Balance
- KidsHealth.org: Metabolism
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- Obesity Reviews: The Potential Association Between Fruit Intake and Body Weight -- A Review
- U.S. Food and Drug Administration: Fruits Nutrition Facts
- The American Journal of Clinical Nutrition: Catechin- and Caffeine-Rich Teas for Control of Body Weight in Humans