Obviously, we know that our food choices play an important role in determining our weight.
We often think about losing weight in terms of avoiding unhealthy foods in order to reduce our calorie intake. However, do vitamins help you lose weight as well?
Science shows us that they do, so we should also eat foods with vitamins that help burn fat in order to decrease our weight.
There are several vitamins for weight loss, so it’s important to eat the right foods to get enough vitamins to reach your weight loss goals.
Vitamin B complex
It’s often called a super-complex for a reason. These vitamins help your body metabolize carbohydrates and burn the fat that would otherwise be stored in your body.
Thiamine (vitamin B1) is required in order for your body to metabolize food. You will have a much harder time losing weight if you don’t have enough vitamin B1 in your system.
Additionally, vitamin B6 and B12 are believed to be effective vitamins for weight loss because they help your body metabolize fats and protein,
and vitamin B9 (also called folate or folic acid) will help your body absorb vitamin B12 efficiently.
Be sure to eat bananas, squash, brown rice, lean meat, and beans to get the right mix of B vitamins for weight loss.
This vitamin is known to strengthen teeth and bones, but it can also help you lose weight.
While researchers are still examining exactly why this occurs, they have proven that obese people tend to have less vitamin D in their systems and that people who take vitamin D supplements lose more belly fat.
Foods that are high in vitamin D include fortified milk, yogurt, salmon, tuna, and eggs.
This mineral is important to support your workout routine. It helps carry oxygen to your cells, which makes your muscles stronger so you can work out more efficiently.
Be sure to eat plenty of beans, lean meats, and spinach to get enough iron in your system.
This is another of the vitamins that help burn fat because it helps you absorb the iron in your system.
Therefore, you should also eat tomatoes, papayas, and oranges to increase your vitamin C levels.
Magnesium is vital to the production of energy in your body. This gives you the energy to exercise longer to burn more calories.
In addition, magnesium provides a wealth of other benefits, including helping to control your blood sugar, lower your blood pressure and cholesterol,
and maintain a healthy nervous system.
Kale, nuts, and seeds are high in magnesium, so add these to your diet to boost your exercise routine.
Green tea extracts
Researchers are still looking into this, but all signs point to green tea extract as effective in helping you reach your weight loss goals.
It is believed to help curb your appetite and enhance the metabolism processes in your body.
Green tea can be a healthy part of your diet, but don’t try to drink green tea all day.
Natural tea has caffeine, so drinking too much can lead to headaches, insomnia, and fatigue, all of which are counterproductive to weight loss goals.
It’s no secret that caffeine will boost your energy, lead to short-term improvements in your concentration, and help relieve stress,
but many people don’t realize that it also encourages your body to release epinephrine, which is an adrenaline hormone that encourages the breakdown of fats in your body.
But be careful with this one – you don’t want too much caffeine in your system so you can avoid negative side effects like nervousness and increased muscle bulk due to more intense workouts.
If you drink a cup of hot green tea or coffee every morning, you should be good to go! Interestingly, you can also get caffeine in your system by eating sunflower seeds, dark chocolate, and instant oatmeal.
It’s not really a vitamin, but it’s important to mention fiber because it’s also an important part of your weight loss journey.
This nutrient is actually a carbohydrate that the body cannot break down, so it passes through your system pretty quickly – and the good news is that it takes the food in your system with it.
Therefore, fiber supports your weight loss goals by promoting a healthy digestive system, which can reduce your belly fat.
Fish oil, which includes omega-3 fatty acids, has been found to offer a wide range of health benefits, such as the prevention of depression, ADHD, and high cholesterol.
However, it is also an essential part of your diet that suppresses your appetite, reduces hunger pangs, and increases your rate of metabolism (how fast your body burns calories).
Studies also indicate that fish oil might help you burn more fat during your workouts.
Salmon, walnuts, soybeans, and oysters have loads of fish oil, so make them a part of your diet.
Supplements to be careful with
There are a wide variety of other dietary supplements for weight loss, each with varying levels of safety and effectiveness.
Be sure to research before choosing any dietary supplement that is not commonly used, and consult your doctor before choosing dietary supplements whose effectiveness and safety have not been proven.
Foods to be careful with
Watch your intake of foods with protein (like meat and beans) as well as foods with creatine (found in red meat and tuna).
These foods are not bad for you, but they can contribute to weight gain if eaten in excess over the long-run.
Excess protein gets store in your body as fat over time, and both protein and creatine will make your muscles larger when you work out.
Remember, weight loss is a long-term journey, not a quick trip. Food and dietary supplements play an important role, but there are other factors that have a significant impact on your weight as well.
Be sure to eat enough healthy foods to maintain your energy, drink plenty of water, consistently get a good night’s sleep, and stay physically active to support your weight loss goals.