Wouldn’t it be nice if losing weight was as easy as popping a few magical pills? Weight loss requires work and dedication, however, there are a few vitamins and minerals you can take to ensure your body is functioning as efficiently as possible to help you achieve your weight loss goals.
A well-balanced diet can fulfill most of your nutrient needs. But if you’re on a limited diet, adding a few high-quality vitamin supplements could provide the extra boost you need to stay on track with your healthy weight loss regimen.
B Vitamins – These vitamins are essential for a fully functioning metabolism. The main function of the B vitamins is to help your body metabolize carbohydrates, proteins, and fats, and to use the stored energy in food.
Thiamine (B-1), for example, helps the body cells convert carbohydrates into energy. In other words, low levels of one or more of these vitamins means your metabolism won’t be functioning at its best. This makes losing weight even harder.
You can find B vitamins in:
- beans
- lentils
- milk
- eggs
- lean meat
- whole grains
- potatoes
- bananas
Vitamin D – this vitamin is critical to a healthy immune system. Getting enough vitamin D from food is difficult, so supplements are often recommended. Adequate levels of vitamin D may also help prevent depression, according to some research. A positive attitude is also fundamental for an effective diet.
Researchers have noticed lower-than-normal levels of serum vitamin D in obese people. The exact role of vitamin D in weight loss is still unclear. One recent study found that overweight and obese adults taking calcium and vitamin D supplements lost significantly more stomach fat than people not taking any supplements.
Foods with vitamin D include:
- cod liver oil
- sardines
- tuna
- salmon
- egg yolk
- fortified milk and yogurt
- fortified cereals
Magnesium– magnesium is necessary for energy production in the body. This mineral acts as a cofactor in more than 300 enzyme systems. These systems are responsible for a wide range of reactions in the body, including controlling blood glucose and regulating blood pressure. Magnesium also helps keep bones strong and the nervous system functioning properly.
Dietary surveys of people in the United States regularly show that many of us are deficient in magnesium. A magnesium supplement can ensure you’re getting enough of this vital nutrient.
The best sources of magnesium include:
- nuts
- seeds
- legumes
- leafy green vegetables such as spinach
You may want to keep a handful of nuts on hand for quick energy boosts and so you don’t wear out as easily while you diet, especially if you’re getting more exercise than usual. Just be careful not to overdo it as nuts are high in calories.
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