Oranges for weight loss: How this winter fruit can help you burn belly fat


New Delhi: Fresh fruits and vegetables aren’t just nutritious, but they are also excellent to curb your hunger pangs. Low in fat and calories but high in fibre and nutrients, fruits and veggies are an essential component of any weight loss diet. Some of them such as oranges are loaded with fat-burning properties, making them one of the most popular ingredients in slimming pills and supplements. What’s more, this naturally sweet, delicious citrus fruit is abundant during winters.

So, if you’re trying to shed a few pounds this holiday season and fond of oranges or ‘Santra’ in Hindi, you’re in luck! Winter fruits like oranges are an amazing weight loss food loaded with vitamin C and other powerful antioxidants good for your overall health.

Here’s how oranges can help you burn belly fat

Oranges are low in calories and full of nutrients, fibre, vitamin C, which can help you burn belly fat. They also promote healthy skin and lower the risk of several diseases. Oranges are very filling and have similar beneficial effects on the body as lemons and grapefruit. In fact, you would want to choose oranges over store-bought snacks to keep you full longer – research suggests that this citrus fruit appears to be 4 times more filling than a croissant and twice as filling as a muesli bar. Oranges can also satisfy your sweet tooth, which makes them a healthier alternative to added sugars that contribute to weight gain. Proponents also claim that the fruit can boost metabolism, which has been linked to better weight loss.

Apart from aiding weight loss, oranges can support your health in different ways – from reducing the risk of cancer and heart disease to promoting clear, healthy skin. Research suggests that an orange contains more 170 different phytochemicals and over 60 flavonoids that have anti-inflammatory and antioxidant properties.

How many calories do oranges have?

According to the USDA, one large orange contains only 85 calories. One orange can provide about 130 per cent of your vitamin C, 6 per cent of calcium, 2 per cent of vitamin A requirements for the day. Oranges also contain several essential vitamins and minerals, including fibre, protein, potassium, magnesium, vitamin E, etc.

How to use oranges for weight loss

While oranges are rich in vitamins, minerals, fibre and other antioxidants that can help reduce weight, you’ll want to eat them in moderation due to their high sugar content, although there’s no evidence to support that oranges can lead to weight gain. Oranges are easy to incorporate into one’s diet, making dieting easier and healthier. They can be eaten as slices, juiced, added to your smoothies, or even chopped up and included in your salads. Studies have found that eating whole fruits increased fullness, resulting in less hunger and calorie intake compared to drinking fruit juices. Make sure that you store your oranges at room temperature, and away from direct sunlight.

The bottom line is, just eating oranges won’t melt your fat away – unless you make lasting lifestyle changes, including a good diet and regular exercise. So, you may enjoy oranges as part of a balanced diet to help you lose those extra kilos and keep them off.

[Read More…]