How to consume vitamins for weight loss, Is this sounds new to you? But most of us are familiar, sometimes even experience the phase of weight loss. If something helps you lose weight, it is a good way to know about it, right? Let’s see how to consume vitamins for weight loss.
1. Need For Weight Loss
Everyone likes to look beautiful and fit. Being fit helps you to lead a healthy life. Overweight or Obese people will like to lose weight in a simple & faster method. It’s a general mentality. We will discuss how vitamins and minerals help and how to consume vitamins for weight loss.
2. Risk Factors
The risk factors for overweight include a sedentary lifestyle, high-calorie intake, hormone imbalance, stress, familial history, or genetic disorders.
3. Consequences Of Overweight
It may lead to other medical issues like high LDL cholesterol, low HDL cholesterol, hypertension, type 2 diabetes, stroke, heart problem, breathing issues, psychological problems, and loss of life too. We will discuss how to consume vitamins for weight loss and treat obesity.
Body Mass Index (BMI) Calculation is the main part of diagnosis or treatment planning of obesity.
BMI = kilograms /m²; kg – weight in kilogram, height in metre unit.
Based on BMI values, folks are divided into four categories.
5. Methods For Weight Loss
Basic strategies following in the phase of weight loss are,
- Dietary modification
- Work out or Exercise
- Lifestyle changes
In general, most weight loss supplements reduce your appetite, minimize the macronutrient intake & burn fat, thereby can help you lose weight.
However, though supplements can help you reduce at a slow rate only, they also reported some harmful effects. Hence it’s not been a strong recommendation for weight loss. How to consume vitamins for weight loss is a serious question when we are looking for an easier way of weight loss.
Lifestyle modification is suitable for those who want to reduce weight without strict diets and hard workouts. It includes simple things like drinking plenty of water, having your breakfast, do not skip your meal, having a good sleep, reducing packaged foods or drinks, and many more.
World Health Organisation recommended some tips which you can follow in your day to day to have a healthier lifestyle.
Work Out Or Excercise
As everyone knows, it begins with a simple brisk walking up to a hardcore gym workout; they all help you lose weight, help you shed more calories, maintain your weight, and keep you healthier.
If you start practicing in your daily routine, it helps to maintain good metabolism, and you can stay fit and healthy. But for people with a previous medical history, consult a physician before starting with a heavy workout.
Following a diet or doing modifications can help you lose weight, improve your metabolism, reduce the risk of health issues such as hypertension, diabetes, thyroid, high cholesterol, PCOD, which are more common health issues associated with increased weight.
Nowadays, most diet plans may help you reduce weight by advising with a balanced diet, reducing carbs, increasing protein, providing you with adequate nutrients. Will vitamins for weight loss be a better way than these things?
Food sources that provide you with high proteins beverages such as green tea, water, coffee may improve your metabolism and may help you lose weight.
You may be doubtful now about the role of vitamins and minerals in weight loss. These facts are medically reviewed or not. Let’s see how vitamins play a role in our body metabolism, and therefore vitamins for weight loss might be possible or not.
6. Vitamins & Minerals
It is a group of substances that provides micronutrients to the body, which means you need to take only a small quantity that itself enough to meet the body’s requirements.
According to science, vitamins are of two types, including fat-soluble (Vitamin A, D, E, K) and Water-soluble (Vitamin B complex and vitamin C).
However, minerals are inorganic substances that may include macrominerals and trace minerals like calcium, potassium, sulfur, iron, zinc, magnesium, iodine.
Vitamin plays a role in maintaining our body function and growth. It helps to elevate your metabolism. Studies show that calorie reduction is high if the metabolism is at faster levels.
The best vitamins that may earn more importance in the process of weight loss are vitamin d, vitamin c, and b vitamins. Healthy people may require to take a minimum of vitamins for their body growth and function.
Normal levels of vitamins need to maintain according to the medical advice for people to maintain good health. However, we need to get enough from various foods or supplements only.
Vitamin D is found in food, including mushroom, salmon, egg & dairy products such as milk, butter, yogurt. Still, the sun is the best source for getting enough vitamins. Recommended Levels of vitamin d may help maintain your blood sugar and reduce the excess fat storage in your body.
Vitamin C is the antioxidant found in foods like citrus fruits, broccoli, strawberries, peppers. The study says that vitamin c reduces blood sugar blood pressure and helps with weight loss.
Vitamin B complex includes vitamin b 1, b 2, b 3, b 5, b 6, b 7, b 9, and vitamin b12. Food sources of these vitamins, including milk, egg, cheese, dark green vegetables, meat, liver, and kidney, help you promote energy metabolism and loss of body weight. Especially vitamin b 12 helps in nerve functioning.
Among various minerals which we need to get to maintain our health, iron, calcium, and magnesium are found helpful for weight loss and staying healthy.
Expert says that the Iron levels in the blood play a major role in metabolism, growth, cellular function, thus providing energy to the body. Iron-rich foods include fish, meat, lentils, egg, mushroom, and green leafy vegetables.
People with reduced iron levels get anemia, which causes tiredness and fatigue that leads to reduced physical activity. Hence leads to weight gain. Thus increasing the intake of iron-rich foods or supplements may help in the treatment of anemia-induced obesity.
Calcium is found adequately in low-fat milk, yogurt, orange juice added with calcium and vitamin d, which helps in bone and muscle development. Dairy products that need to be included in our diet help us to take the required amount of calcium that reduces blood sugar.
A study in 2010 says that an adequate amount of calcium with proper vitamin d levels helps reduce weight. Apart from food, calcium supplements are also taken with medical advice.
Foods rich in magnesium, including whole grains, nuts, green leafy vegetables, help our metabolism by promoting chemical reactions.
People can get magnesium from supplements but need to consult a doctor before combining it with their diet. It indirectly helps to get weight loss by controlling blood sugar, reducing stress hormones, increasing calcium absorption, and providing energy with chemical reactions.
Green tea is the supplement recommended by clinical nutrition experts nowadays for people who want to lose weight. Green tea is nothing but a combination of minerals and antioxidants obtained with a leaf extract that helps in burning fat.
7. Study On Supplements
A recent study (2017-2018) says that around 42.4% of adults in the U.S are found to be obese. The increasing rate of obesity urged us to reduce it. Still, taking diet foods and doing regular workouts to cut down excess fat and calories are difficult to follow in our regular life.
Here the dietary supplements came to play. According to a report, 15% of adults in the U.S are taking dietary supplements. These kinds of supplements have a huge market in the U.S. But before you start a supplement, you must confirm whether it’s medically reviewed or not.
The American journal of clinical nutrition took some randomized controlled trials on obese people says that weight loss will be short-term only if you get a diet of low carbohydrates and high protein.
In the case of dietary supplements, if you are taking a natural supplement like green tea extracts, protein powder, whole grains, caffeine, fiber-rich food, iron, or b vitamins, then it’s okay.
Also, the manufacturer’s rights reserved for selling these supplements are not regulated by FDA. Supplementary vitamins for weight loss should be used under proper guidance only.
But when taking a supplement in the form of drugs, pills, or injections, please take the best medical opinion and do according to that. The dietary supplement reports a mild weight loss, maybe with some adverse reaction. Hence research is needed even more regarding supplement usage.
8. Vitamin Vs Weight Loss
Among the group of b vitamins, vitamin b1 and b12 play a major role and add value for vitamins for weight loss. Vitamin b1 deficiency results in reduced carbohydrate conversion, which leads to weight gain.
However, b 12 (cobalamin) are like key players for DNA synthesis and nerve function; no evidence was found its role in treating obesity.
Vitamin D is a necessary micronutrient that helps to develop your growth and immunity. Lack of vitamin D leads to many consequences in children as well as adults.
A study reports that vitamin d deficiency prevails almost 1 billion population in the entire world. As vice versa, intake of vitamins for weight loss might treat the deficiency.
Vitamins for weight loss mean restricting yourself to the required amount alone. Not more or less.
One of such major consequences of vitamin d deficiency is obesity. Studies show that people are diagnosed with vitamin d deficiency have an increased BMI.
Recommended Dietary Allowance (RDA) is designed to educate people regarding the number of nutrients that need to be taken based on age and gender. Even during the phase of bodyweight reduction, it’s recommended to follow the RDA guidance to stay healthier.
Vitamins, along with other macronutrients, help to ensure good health is a known fact. But the role of vitamins for weight loss seems to be overrated at a time.
9. Best Diet
What is a good diet for overweight? How can I be fit and healthy? Which is a medically reviewed long-lasting method? Consuming vitamins for weight loss will be a part of a good diet? These many questions will come up in our minds right now. For every problem, there should be some solution, right? Figure out it now.
According to the American journal of clinical nutrition, we should customize the meal plan based on the individual food choice and calories needed as per their physical work.
The best meal plan is nothing but balanced food that includes all the macronutrients and micronutrients either in the form of regular food or added supplement, which is should be in correct proportions, which includes minimal micronutrients like vitamins for weight loss.
Medically reviewed way for a healthy and long-lasting weight loss is a combination of a balanced or a controlled portion meal plan with minimal physical activity.
10. How To Have A Healthier Life
The world goes in a hurry. We do not have time to look after our health—we are all running behind our work and money. But remind one thing health is real wealth.
We should not see a speedy method to achieve BMI; it should be sustainable. Our aim should be to lose our calories, not our energy. You can consume vitamins for weight loss. But it should not be an overdose.
Complete cutting down of macronutrients such as carbohydrates fats to attain an ideal BMI is an unhealthy option. Based on our gender, age, physical activity, location, and health needs, we must take all the macronutrients and micronutrients based on the recommendation of the healthcare professionals.
At times, the faster the pound loss leads to severe energy loss and collapse of the entire metabolism. It should be a gradual process only. losing 1-2 pounds in a week seems to be ideal. (1 pound means 0.454 kg approximately)
To controversy, some study shows both slower and faster method of weight loss results in regain after quite the method.
- Make sure you keep yourself more hydrated.
- Try to avoid harmful fats & excess salt and sugar.
- Keep yourself physically active.
We know the famous sayings that too much of anything is good for nothing, the same way if something is good to taste or maybe essential for our body, won’t have it more than you require.
Thus how to consume vitamins for weight loss means getting your dietary requirements and properly balanced meals and physical exercises.
(Also, read: 6 Easy Steps And More On Running For Weight Loss)
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