Most of the people want to remain lean and fit these days by reducing their body fats. But in the process to make their body look thin they suffer from multiple problems i.e. fatigue, vertigo and weakness etc.
Because energy in the body is lowered along with
their blood sugar levels. That's why they usually complain about fatigue and
weakness. So, in such cases, your body lacks nutrients and vitamins.
Here we have the list of vitamins that helps you to lose weight
and also stay active and full of energy :
- B Vitamins-
B vitamins like thiamine, riboflavin, niacin,
pantothenic acid, pyridoxine, biotin, folate, and cobalamin play a great role
in increasing the metabolism of the body.
These vitamins convert them and metabolize
carbohydrates, protein, and fats into energy. These vitamins are water-soluble
vitamins.
The B vitamins improve your body's digestion and
ultimately reduce weight.
The good sources of B vitamins are beans, lentils,
eggs, milk, meat, grains, bananas, and potatoes. You should add such food items
to your diet
Generally, vitamin B12 and B6 are associated with
weight loss. Vitamin B12 plays an essential role in the Krebs cycle which
causes weight loss.
The carbs are broken down into glucose by this
vitamin B12. In weight loss treatment, many doctors give B12 injections to
their patients.
- Vitamin D-
Vitamin D plays a great role in losing weight. The
study has proved that people who take vitamin D have reported significant belly
fat loss.
They have also reported a reduction in symptoms of
depression. Vitamin D can be generally obtained from the sun.
If you feel that staying in the sun can tan your
skin, so you take sunlight in the morning. The morning sunlight is helpful and
beneficial to calm your body and mind.
It keeps your immune system healthy. The food item
that contains vitamin D is fish, eggs, cod liver oil, sardines, tuna, salmon,
fortified milk, yogurt, and cereals.
But these foods contain only a small amount of
vitamin D. There are several products in the market which contain vitamin D3
which can cause weight loss.
- Vitamin
C-
Vitamin C plays a great role in protecting your body
cells from germs and free radicals.
Vitamin C's presence in the body elevates the ability
of the body to use the fat stored in the body as a fuel source.
Studies have shown that vitamin C can generate
antioxidants in the body which cause the burning and breaking down of body fat.
It also helps to lower the BMI ( body mass index) and
increase the oxidation of the body fat.
Vitamin C is generally found in the food items like
oranges, lemons, strawberries, and bell peppers.
Vitamin C is a water-soluble vitamin and hence it
easily gets dissolved thus losing your weight easily and quickly. Vitamin C
tablets are also easily available in the markets that are mostly prescribed by
the dietician.
- Magnesium-
Magnesium plays a great role in the production of
energy in the body. Magnesium controls blood glucose levels and insulin which
can quickly lose weight.
The food items which contain magnesium are nuts,
seeds, legumes, and green leafy vegetables. It helps your body to function
properly and burn the stored body fat.
Many dieticians recommend magnesium-rich food as it
has the potential to produce 300 enzymes.
These enzymes help to regulate blood pressure,
control blood sugar levels, strengthen the bones, improve the nervous system
and reduce excess body weight.
Magnesium in large amounts is also dangerous as it
can cause diarrhea.
- Calcium-
Calcium is generally associated with the growth of
bones and teeth. But only a few people know that calcium is helpful in weight
loss as well.
Calcium affects the fat in your gastrointestinal
tract. It stops the fat from mixing into the bloodstream and also prevents fat
from depositing in your body.
The stored fat is extremely hard to burn out. Thus
calcium plays a great role in preventing further weight gain.
Usually, women need more calcium as they age because
their bone density starts decreasing. The other benefit of calcium in weight
loss.
- Iron-
Iron plays a major role in transporting oxygen from
the lungs to the various cells of the body. It is responsible for fastening the
various body reactions of the body.
Many people with deficiency of iron are weak, tired,
and promote fatigue. It is extremely essential for your body. As iron helps to
transport oxygen it fastens the fat-burning process in your body.
There is a big connection between obesity and
deficiency of iron. It is found that obese people generally have a shortage of
iron in their bodies.
The food items which contain iron are meat, fish,
leafy greens like spinach, beans, etc. The source of iron is mostly animals, so
you should opt for meat fish, eggs, etc.
The lack of iron is prone to heavy periods or to
those who donate blood at regular intervals.
The iron-rich fruits should also be consumed like
strawberries or tomatoes that play a role in more and more absorption of
energy.
- Green tea extract-
Various
studies have proved that green tea is efficient for fast weight loss. It
increases your body's metabolism and quickens the digestive process.
The secret ingredient found in green tea is EGG, a
polyphenol that helps to boost your weight loss process. It increases your
metabolism rate up to 17% and quickens your weight loss.
It helps to burn fat by increasing the body fat
oxidation process and energy expenditure.
The trick by which green tea works so efficiently is
blocking weight gain and preventing metabolic syndrome.
You should opt for any organic green tea. If you
don't like green tea you can choose green coffee as well. It also helps you to
remain alert and active all the time.
- Omega-3 fatty acids-
Omega - 3 fatty acids play a great role in activating
the fat-burning process. The main function of such enzymes is to elevate the
cells of the body to burn the stored fat and transform it into energy.
Some studies show that the Omega-3 helps to improve
your mood, enlightens you up, and also suppresses your appetite.
Thus if you feel hungry even after you had your meals
you must have omega-3 fish oil tablets.
The Omega-3 fatty acids are generally found in fatty
fishes like salmon, Mackerel, Lake trout, Herring, Tuna, Sardines, nuts, and
seeds. These food items provide instant energy and convert fat to energy.
- Apple cider vinegar-
Apple cider
vinegar plays a great role in lowering the blood sugar level and insulin levels
which are the main reasons for obesity.
Its function is to balance the pH in the blood to
maintain the weight loss of the body for a longer period.
The vinegar suppresses the appetite and also
decreases the secretion of hunger hormones. It helps to uplit the metabolism
rate so that the food which you eat easily gets digested.
You can have the apple cider vinegar by directly
mixing the tablespoon of vinegar in water. It has been proved that a tablespoon
of it can cause almost 3-4 pounds of weight loss.
You must make sure that you choose organic apple
cider vinegar to stay away from the harmful side effects.
- Probiotics
Probiotics are a type of living, "good"
bacteria sourced from yogurt, sauerkraut, smooth cheeses, fermented foods, and
probiotic tablets and supplements.
The most known for their digestive and immune
support, probiotic supplements for energy and weight loss have to be examined.
Probiotics may shed off and burn the body weight by
keeping the body's microbiome happy and healthy. There is a connection between
obesity and diabetes to microbiome imbalances.
The microbiome comprises trillions of microorganisms
living in the body, with both good and bad bacteria occupying the gut and
stomach area.
When probiotics are present, researchers speculate
they cause a profitable shift in the microbiome that offers weight management.
There is similar proof suggesting that the probiotics
can significantly cause larger reductions in body weight and body fat
percentages compared without one.
- Protein Powder
Protein is most important for weight loss. The
macronutrient helps arouse muscle growth, lend greater satiety, monitor hunger
hormones, and maintain blood sugars to ward off cravings and temptations for
more food.
It also increases energy expenditure, enhances fat
burn in the body, and tends to supply metabolic-supporting B vitamins.
Like vitamins and other supplements, nutrition
specialists promote whole food sources over protein powders.
- Fiber
Eating a high-fiber diet is well-known to improve
heart health, lower cholesterol, and manage weight. There is proof fiber
supplementation can possibly decrease energy intake and contribute to weight
loss.
More specifically, a group improving with a fiber
mixture had a greater contraction in body weight and body mass index (BMI).
They also had lower eating occasions and intake of
grain food compared to those taking a lower fiber complement.
If you are facing any of the problems in your weight
loss journey you must consult some dietician. It is possible that your body
lacks some nutrients and you need to consume them from some outside source.
Weight loss is as important as being healthy. You
should not compromise on your diet for weight loss.
