Why Vitamins are so Important when Losing Weight?
Truth be told, healthy weight loss is not as easy as simply popping a few pills and Voila! The extra pounds disappear and are replaced by sinewy muscles. No, it is a serious business that calls for both strategy, planning and determination. That being said, there are a few vitamins to help lose weight and gain energy that you can use to shorten the otherwise tenacious and arduous journey. You see, a well balanced diet does more than just furnish your body with the needed nutritional and caloric needs. When done right, it can provide that rare impetus and boost that you so much need to stay motivated and on track with your weight loss goals and objectives.
Speaking of which, when it comes to vitamins to help lose weight, not all minerals and dietary nutrients are created equal or as effective. If they were, gyms and weight rooms would not exist. Neither would apparel manufacturers spend billions of dollars every year researching the best running shoes and jogging pants that can make your weight loss regimen more bearable and less taxing. All that would be expected of us was to swallow a few supplements while watching Netflix and let the minerals do all the heavy lifting. Unfortunately, it does not work that way. Also, this is why you should read on to know what vitamins to take to help lose weight.
Here are Most Effective Vitamins for Weight Loss
When it comes down to choosing the best vitamins to help lose weight, the focus ought to be on those nutrients that are better in boosting your metabolism. Here is the thing; your body's metabolic rate is the single-most important factor that influences how fast you can slim down or, inadvertently, pack those unwanted pounds. In simple terms, it is the rate at which the body breaks down consumed food into constituent nutrients and energy meant to oversee different life-supporting functions.
A higher metabolism means that a person can burn through any extra calories consumed without the inclination to store them later as fat deposits under the skin. They are also less likely to put on unwanted weight compared to individuals with a slower metabolic rate. If anything, the essence of the extra physical strain that we subject our bodies to when we go jogging or lifting weights in the gym is to raise our basal metabolic rate (BMR) to hasten our weight loss journey.
Having known that, good vitamins to help lose weight are those that aid in keeping your BMR within a certain range to allow a healthy and consistent fat loss. Consistency is key, since it would make little sense to shed pounds of extra unhealthy weight in weeks only to gain it back in a few days as soon as you revert to your old lifestyle. And the best minerals and natural vitamins to help lose weight are as follows:
1. The B Vitamins
The B family of vitamins have many vital roles to play to support a healthy and naturally fast metabolism, so much that a serious deficiency in this class of vitamins can disrupt an individual's metabolism significantly. They include vitamins B-12, folate, biotin, B-6, B-1, B-3, B-2 and B-5.
For starters, vitamin b-12 is important for the proper metabolism and utilisation of fats and proteins. Your body needs folate and this vitamin to ensure that any excessive fats consumed are broken down as efficiently as possible. Thiamine (vitamin B-1), on other hand, assists the body in the proper metabolism and assimilation of protein, fat and assorted complex carbohydrates.
Secondly, apart from supplements, it is advisable to eat foods rich in the B class of vitamins regularly since the body cannot synthesize them nor does it have the capacity to store them for later use. Excellent everyday sources of this nutrient include; eggs, dairy products, lean meats, seafoods, seeds, nuts, bananas, grapes, apples, watermelon, whole grains such as brown rice and barley, spinach, squash and potatoes. Speaking of the B vitamins, it is paramount to have at the back of your mind that vitamin b-12 is mostly only available in animal-based products. As such, vegans and vegetarians are at risk of not consuming sufficient amounts of the nutriment without the assistance of external supplementation.
2. Vitamin D - The Sunshine Nutrient
A recent research shows that children and older women who are suffering from a deficiency in the sunshine nutriment are at a higher risk of obesity than those who are not. The researchers further believe that this observation is as a result of the immense role that Vitamin D plays in the proper balance of blood sugar levels in the human body. In fact, studies show that proper vitamin D supplementation could be beneficial in improving both insulin resistance and control of blood sugar levels in people with adult-onset diabetes.
The best thing about the sunshine vitamin is that the body can make sufficient levels of it on its own by simply basking in the sun for a few minutes everyday. Be sure not to overdo it, though as excessive exposure to ultraviolet rays from the sun can predispose you to a number of skin ailments including skin cancer.
Other than that, foods that are considered to be reliable sources of vitamin D include egg yolks, some variants of mushrooms, beef liver, cod liver oil and fatty fish such as sardines, salmons or mackerels. Fortified processed foods such as breakfast cereals and plant-based milk are also decent sources of vitamin D if you cannot access any of the other organic sources.
3. Vitamin A
Nutritional experts have long drawn a correlation through extensive studies between the proper vitamin A supplementation and quick healthy weight loss. The crux of this notion is centered on the fact that sufficient vitamin A levels are necessary for proper function of the thyroid gland which controls the secretion of the thyroid hormone. The thyroid hormone, on its part, has a crucial role to play in the overall rate of your body general metabolism.
You see, low thyroid function is often associated with a sharp decrease in one's metabolism rate. If anything, one of the tell-tale signs that you could be potentially suffering from an ineffective thyroid is an unexplained weight gain accompanied with severe chronic fatigue. The reason being; thyroid hormone plays an integral role in the regulation of one's energy utilisation and any slight imbalance can throw the body's delicate control structures into disarray.
The best sources of vitamin A (including preformed vitamin A which is normal found in animal-based products) are fish, meat, and dairy foods. Provitamin A, on the other side of the spectrum, is often found in plant-based foods such as vegetables and fruits. The most reliable sources of vitamin A, nonetheless, are dietary supplements which are ordinarily found as either retinyl palmitate, beta carotene or retinyl acetate.
4. Vitamin C
A comprehensive suite of studies show that people who are medically obese are more likely to be lacking in vitamin C than those who have a healthy BMI (basal metabolic index). Again, it all boils down to how the presence or absence of a particular vitamin influences how fast or slow the body can burn its fat deposits. Nutritional specialists and fitness researchers believe that you can burn at least 30 to 35% more fat when you up your intake of ascorbic acid while also adhering to an active outdoor lifestyle or performing moderate to light intensity exercises regularly.
The integral role that Vitamin C plays in weight loss is further compounded when you throw in the fact that the lower the levels of ascorbic acid in your diet, the harder it will be dropping those extra pounds.
The best sources of ascorbic acid are, luckily, quite plentiful. They include strawberries, black currants, broccoli, brussels sprouts, boiled potatoes, peppers and citrus fruits such as oranges and lemons. Vitamin C supplements are also quite common and relatively affordable for those who cannot access organic sources of the C nutriment.
5. Vitamin E
Apart from one's metabolic rate, which is the biggest contributory factor in one's success or failure in losing weight, the next significant determinant is your speed and efficiency in stopping pre-fat body cells from evolving into maturity. stubborn and harder-to-shed fat tissue. This actually can explain why it is easier for many of us to shed fat in some areas on the body, for instance the biceps and upper back area, than it is to get rid of a beer gut accumulated after years of unhealthy living.
Usually, mature fat cells are more stubborn and harder to extract than pre-fat tissue. They represent the main problem that most people face when they decide to embark on a weight loss journey to the point of frustration when the results don't come fast enough. Fortunately for you, researchers have isolated the role of vitamin E in inhibiting the maturation of pre fat tissue into the more stubborn mature fat cells. Hence, by stopping this undesired transition, the body can effectively minimize the chances of sporadic weight gain and make it relatively easier for you to shed off any unwanted weight should you decide to take up an active lifestyle.
Vitamin E is a fat soluble nutrient, as such, it is only useful in alpha-tocopherol form. Good sources include mango, avocado, pumpkin, red bell pepper, asparagus, beet greens, spinach, collard greens, peanuts, almonds, sunflower seeds, soybean, safflower, sunflower and wheat germ oil.
Apart from its role in stopping and slowing down the maturation of fat cells, Vitamin E is also an excellent antioxidant that staves off free radical damage to the body cells.
6. Vitamin K
Just like Vitamin E above, low levels of this vitamin have been continuously associated with increased mature fat tissue. A recent study conducted by Stanford University researcher unearthed how losing weight takes a toll on one's Vitamin K levels. As such, it is safe to assume that how fast you can shed excess pounds is highly determinant on the free vitamin K levels that you are willing to expend in the process. And, consequently, the higher the levels of the K nutriment, the easier it is for you to fast track your weight loss journey. Going by this observation, it is easy to see why vitamin K is among the good vitamins to help lose weight.
Again, like vitamin K, it's a fat soluble nutriment that comes in two main forms. There is phylloquite which is mostly found in dark green leafy veggies such as kale, collard greens and spinach. Menaquinones, the other type of vitamin K, are mostly found in fermented foods and animal sources.
Although not strictly considered a vitamin, calcium is an important mineral in weight loss matters. It is believed to increase the rate at which the body's internal processes break down fat deposits to furnish one's energy reserves while working out. This implies that a high calcium level is required to effectively speed up your burn rate of fat deposits especially those around the visceral region such as around the waist and on the chest.
What's more, some nutritional proponents also claim that there is minimal evidence to suggest that the presence of calcium in the bloodstream can 'discourage' your physiological processes from absorbing fat from the diet that we eat. Although this is yet to be independently verified, it is still important to ensure that you are eating a calcium-rich diet that is low in fat but relatively high in nutrients. This includes the likes of low-fat dairy products, leafy greens, pilchards, sardines and fortified soya drinks.
Iron plays an indispensable role in aiding your body in creating useful energy from any food consumed. It also aids in the transportation of oxygen molecules to all cells in the body, which includes your biggest muscle groups. In other words, plentiful iron is a prerequisite to a fast and effective rate of burning calories before they are stored as fat, something which makes weight loss even harder, if not effective. You can grow your body's overall iron stores by including the following foods in your regular diet; shellfish, beans, spinach and lean meats such as animal liver.
Speaking of diet, eating iron-rich dietary sources alongside a rich source of ascorbic acid is a recommended way of boosting your body's absorption rate of this micro-nutrient.
Conclusion - Is it Possible to Lose Weight Without Vitamins?
Yes, it is possible to lose weight without relying on minerals by restricting caloric intake and integrating regular vigorous exercise into your daily lifestyle. In fact, the best way to lose weight fast without having to take vitamins would be through a combination of intermittent fasting and joining a gym or getting a personal fitness trainer. That being said, it does not hurt to incorporate quality supplements and dietary sources rich in specific vitamins to make the weight loss journey shorter and healthier.