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15 of the Best Fruits for Weight Loss and How to Enjoy Them Daily

15 of the Best Fruits for Weight Loss and How to Enjoy Them Daily

When it comes to losing weight, there isn’t just one go-to trick to get the body you’re hoping for. A major component in anyone’s weight loss is eating the right foods.

Consuming fruit is one of the healthiest ways for quick weight loss, but which are best fruits for weight loss? Let’s find out.

1. Pineapple

Here we are at number one on our list of best fruits for weight loss: pineapple.

Pineapple is one of the most common and loved of the tropical fruits. It provides thiamin, magnesium, vitamin B6, vitamin C, riboflavin, niacin, copper, iron, and folate jampacked into one, large, brown and yellow fruit.

Pineapple, besides weight loss, may assist with a variety of conditions including asthma, diabetes, and heart disease.

The fruit has also been shown to increase morality, improve hair and skin, boost energy levels, regulate blood pressure, and reduce risks of certain cancers.

Pineapple can also improve fertility, aid digestion, and heal inflammation.

How to enjoy them even more:

2. Bananas

Next up on our list is bananas, which are a great source of potassium, vitamin B6, manganese, magnesium, vitamin C, folate, and protein.

With all of these vitamins and nutrients, bananas are plenty helpful for general health and specific ailments from muscle cramps to headaches.

Bananas also make for a great fat burner because they offer high levels of dietary fiber while being low in calories.

How to enjoy them even more:

3. Watermelon

When watermelon comes to mind, some think that it contains too much natural sugar to be considered a healthy fruit for quick weight loss, but this couldn’t be further from the truth.

Watermelon, hence the name, has a very high water content. It also contains a healthy dose of amino acids, antioxidants, lycopene, potassium, vitamin A, vitamin B6, and vitamin C.

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Being loaded with a large variation of nutrients, watermelon is a great and refreshing fat burner fruit.

Besides losing weight, eating watermelon can help keep you hydrated, improve your heart health, lower oxidative stress, and reduce inflammation.

How to enjoy them even more:

4. Grapefruit

Grapefruit, an underrated subtropical, semi-bitter-but-sweet citrus, is another one of the best fat burners in the fruit world according to researchers at Vanderbilt University.[1] Participants in the study had higher levels of key nutrients, an increase in HDL cholesterol (good cholesterol), and a decrease in appetite after grapefruit consumption.

Apart from burning fat, grapefruit offer optimal levels of vitamin C, lycopene, potassium, fiber, and choline.

How to enjoy them even more:

5. Pears

Pears are another underrated fruit, especially when it comes to quick weight loss.

Packed with protein, fiber, potassium, vitamin C, vitamin K, and smaller amounts of riboflavin, iron, calcium, magnesium, folate, copper, antioxidants, and vitamin B-6; pears fight against free radicals, aid digestion, detox the body and reduce diabetes risk.

Pears are also approximately 84 percent water, assisting in keeping solid wastes soft and helping the body flush out harmful toxins in the body.

How to enjoy them even more:

6. Lemon

Probably one of the most versatile weight loss fruits out there is lemon. This sour citrus offers high levels of vitamin C along with smaller amounts of thiamin, calcium, magnesium, copper, folate, and pantothenic acid.

Besides alkalizing the body and improving digestion and detox, lemons can potentially support bone health, increase iron absorption, prevent or even dissolve kidney stones, enhance immunity and heart health, and clear up the skin.

How to enjoy them even more:

7. Pomegranate

Pomegranate is one of the best fat burners with a plethora of health benefits. It offers antioxidants, fiber, protein, folate, potassium, flavonoids, vitamin C, vitamin B6, vitamin K, polyphenols and phosphorus.

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Pomegranate has the potential to help combat against high blood pressure, hyperglycemia, inflammation, high cholesterol, certain cancers and oxidative stress. It also has the properties to assist with infection, hemorrhage, acidosis, and obesity according to one 2012 study.[2]

Pomegranates, because they contain dozens of juice-filled seeds within their flesh, are typically consumed by juicing them or by popping the seeds in the mouth. However, there are many of ways to prepare this delicious fruit for consumption.

How to enjoy them even more:

8. Avocado

Whether or not you think avocado is a fruit or a vegetable, scientifically, it is a fruit.

Avocados offer healthy fats known to be good for the heart. This same fat content makes it great for burning excess fat in the body.

Don’t let the misconception that fats are unhealthy to consume fool you! Healthy fats are important in proper weight loss.

Besides containing healthy fats, avocados are also composed of fiber; folate; vitamin B1, B2, and B3; vitamin C; vitamin E; vitamin K; potassium, protein, copper, iron, magnesium, zinc, and manganese – a lot of great stuff packed into one fruit!

How to enjoy them even more:

9. Strawberries

Low in carbohydrates and calories, strawberries are one of many quick weight loss fruits out there that are incredibly healthy and won’t spike blood sugar. They offer fiber, antioxidants, vitamin C, potassium, folate, flavonoids, and manganese.

While weight loss is one potent benefit of strawberries, they also improve blood flow, assist with a variety of cardiovascular problems, provide anti-aging benefits, assist with hyperpigmentation and acne, and lower cholesterol.

Strawberries have been proven through research to have a hefty supply of other health benefits as well including obesity, neurodegeneration, cancer, diabetes and metabolic syndrome.[3]

How to enjoy them even more:

10. Tart Cherries

Assisting with both heart health and body weight, tart cherries are a great go-to fruit with great levels of potassium, manganese, vitamin A, vitamin C, fiber, flavonoids and antioxidant properties.

Cherries can also help reduce inflammation and pain associated with osteoarthritis, regulate the sleep cycle, fight against oxidative stress, and treat gout.

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In terms of weight loss in particular, tart cherries can melt belly fat, regulate the metabolism, and reduce blood cholesterol levels quite effortlessly. Best of all, there are only 77 calories in a single cup of pitted cherries!

While tart cherries are a more bitter form of cherries, you can use them within cooking if you aren’t keen on the flavor by itself.

How to enjoy them even more:

11. Orange

To assist with not just weight loss but also reduce risks of stroke, cancers, liver disease, diabetes, high blood pressure, skin-related issues, and heart health ailments, oranges are a wonderful source of vitamin A, vitamin B, vitamin C, fiber, copper, potassium, calcium, among other vitamins and nutrients.

Besides the latter ingredients, oranges also contain over 170 phytochemicals and over 60 flavonoids. As one of the best and most healthy fruits out there, oranges, like lemons, are also very versatile in cooking, making them an easy fruit to consume daily.

Regarding weight loss, oranges help to create a slimmer and trimmer body by reducing oxidative stress, lowering blood lipid and glucose levels, and assisting with liver health (and thus, detox), according to the American Chemical Society.[4]

If you don’t normally like oranges, consider trying blood oranges which are, while stronger and slightly more bitter, have a unique raspberry flavor amongst the citrus-y flavor and acidity.

How to enjoy them even more:

12. Blueberries

Tiny but mighty blueberries also hold significant fat-burning and digestion-stimulating properties and other good-for-you components for overall health including antioxidants, vitamin C, vitamin K, fiber, manganese and more.

Besides eliminating extra fat and helping aid digestion thanks to high fiber, blueberries can help with heart, skin, bone, and mental health while assisting with blood pressure, diabetes, and cancer prevention.

In terms of quick weight loss, blueberries are said to have the potential to improve blood sugar levels, lower triglycerides, and lower bad cholesterol levels. Double-blind 2010 research found that in individuals suffering with obesity, insulin sensitivity was reduced when blueberries were consumed daily.[5]

How to enjoy them even more:

13. Papaya

As one of the best fat burners also offering assistance with skin damage, heart health, poor digestion, and acute or chronic inflammation, papaya (also known as pawpaw) is a powerful food with versatile capabilities. It’s also believed that papaya has anti-cancer properties.

It offers antioxidants, protein, fiber, vitamin A, vitamin B9, vitamin C, and potassium along with traces of lycopene; magnesium; calcium; and vitamin B1, B3, B5, E and K.

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While tropical and highly underrated, the papaya is an incredibly rich source of a variety of vitamins and minerals crucial to a healthy figure inside and out.

How to enjoy them even more:

14. Guava

Guava is another fat-busting, digestion-improving tropical fruit that unfortunately isn’t as common as other fruits on the market – yet, it has incredible health benefits that go beyond mere weight loss, including: better immunity and heart health, lower diabetes risk, reduced cancer risk, improved eyesight, lower stress, and improved skin texture.

This green-skinned, pink-fleshed fruit contains manganese, folate, antioxidants, vitamin A, vitamin B-complex, vitamin C, iron, and calcium.

This tasty fruit is not only safe for pregnant women but very healthy for them as it can aid in a fetus’ healthy-developing nervous system, fight infections and germs, and help with morning sickness.

How to enjoy them even more:

15. Apples

Apples, especially the Pink Lady variety, are one of the best fruits for weight loss considering they offer high fiber (which naturally speeds up the digestion), low calories, and are composed mostly of water. They are also quite versatile in how they are eaten.

Apples are additionally rich in flavonoids and antioxidants to potentially decrease risks of heart disease, diabetes, cancers, and hypertension.

One study found that individuals who ate three apples daily had greater weight loss results and lower blood glucose levels.[6]

How to enjoy them even more:

Conclusion

With several healthy fruits to pick from on our beautiful planet, we have a wide array of foods that can provide your body the right vitamins, minerals, fiber, and other nutrients, and in turn, quick weight loss.

They say you are what you eat, so eating things that will power your digestion and allow you to detox can provide you a slimmer figure.

Featured photo credit: Pexels via pexels.com

Reference

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Evlin Symon

Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

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Last Updated on August 20, 2019

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words; many times your parents.
  • Thoughts you have created based on your own or other peoples expectations.
  • Comparing yourself to other people, including those in the media.
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future; in the world of “what ifs.”

The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

3. The Reactor or Trouble-Maker

This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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This person can be set off by words or feelings, and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind!

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

For the Worrier

Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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For example:

If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

For the Trouble-Maker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

  • Increased heart rate and blood pressure; surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tension

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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Master your mind and stop the Reactor from bringing stress to you and your relationships!

For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon.
  • Shut down your thinking.
  • Calm your feelings.
  • Simply focus on the present moment. 

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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