According to the United States Department of Agriculture, eating fruit as part of a balanced diet can reduce your risk of cardiovascular disease, hypertension and diabetes. When eaten fresh, frozen or cooked, fruit provides a rich source of dietary fiber, vitamin C and potassium. These nutrients, most notably fiber, can help you lose weight fast without sacrificing flavor or causing hunger that can lead to weight gain. When combined with a healthy, well-rounded diet and a program of regular physical activity, eating fruit can help you meet your weight loss goals.
Step 1
Eat breakfast that includes a fresh piece of fruit, sliced fruit in whole grain cereal or fruit blended into low-fat yogurt. According to dietician Katherine Zeratsky of the Mayo Clinic, perhaps the single most important change you can make to help you lose weight is to eat breakfast every day. Breakfast that includes fruit provides dietary fiber that helps keep you feeling fuller longer so you're less likely to snack between meals. Fruit also provides natural energy for you to get through the first part of your day. Besides fruit, your breakfast should include a low or non-fat source of protein such as egg whites or yogurt, and a serving of whole grain toast or cereal.
Step 2
Carry a serving or two of fresh fruit with you during the day for a healthy midday snack. The Harvard School of Public Health explains that keeping fruit handy instead of high-fat, high-sugar snack foods makes it more likely you will make the healthier choice. In addition, a serving of fruit is less calorically dense than a serving of most convenience foods and thus, can help you significantly reduce the number of calories you eat each day. Making this change twice daily can help you have fast weight loss within two to three weeks.
Step 3
Strive to include a wide variety of fresh fruits in your diet instead of focusing on the usual ones. The Harvard School of Public Health recommends that you take the time to explore the produce aisle and try something you haven't had before. Keeping variety in your diet is a good way to prevent boredom that can lead to diet abandonment. Additionally, eating different fruits helps your body get a variety of different nutrients.
Step 4
Eat a serving of fresh fruit before lunch and dinner. According to the United States Department of Agriculture, fruit contains dietary fiber that helps slow digestion and fills your stomach so you eat less. This can be an effective way to reduce your caloric and fat consumption at each meal. Instead of skipping meals or eating ones that contain large amounts of highly processed, high fat and high sugar foods, be sure your meals are high quality. This means they should consist of lean meats, fish or dairy products, whole grains such as brown rice and gently steamed or poached fresh or frozen vegetables.
Step 5
Have a piece of fruit as an evening snack two hours before going to bed. For a healthy evening snack, core a fresh apple, fill the core with a tbsp of raisins, a tsp of honey and a sprinkle of cinnamon. Bake at 350 degrees for ten to 15 minutes or until the outside of the apple is softened. This is a low calorie, low fat and high fiber way to help you lose weight and keep you from late night snacking that can result in weight gain.
Tips and Warnings
- Check with your doctor before making significant changes to your diet. Always include physical activity with a healthy diet for best results.
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