The Top Vitamins and Minerals For Losing Weight
When attempting to lose weight it is wise to remember that what we put into our bodies is just as important as what we leave out. Crash dieting, cutting down on carbohydrates and increasing our exercise levels are all common ways of trying to achieve rapid weight loss. While these methods are popular the world over, they are not entirely safe and can increase the risk of damaging our long term health and well being. Eating a responsible and balanced diet will help ensure the body receives the nutrition and energy required to lose weight in the right way. In this regard, consuming the right vitamins and minerals is vital.
Vitamins and minerals play a central role in the weight loss process. When combined in the right quantities, both vitamins and minerals help spur the body’s metabolism to achieve its maximum efficiency and target excess fat. Metabolism, which is the body’s way of converting a person’s daily food and drink intake into energy, works best when certain chemical reactions take place which increase the individual’s metabolic transformation rate which then helps muscle to process and burn off fat. To achieve a high metabolic rate, consuming the correct and most appropriate vitamins and minerals each day help to kick start the body’s chemical and metabolic reactions.
The chemical reactions that are required to effectively lose weight use vitamins and minerals to speed up the fat burning process. Vitamins work to break down proteins and carbohydrates which are crucial for maintaining optimum metabolism levels. They also aid the creation of red blood cells, which help oxygen flow through the body. As a person exercises, the body reacts by increasing the number of red blood cells and the level of oxygen in the blood. Increased oxygen and red blood cells also ensure a person can exercise at a peak level for a longer period of time, what is known as a person’s fitness or endurance level. Exercising and consuming nutritional foods and drinks are intrinsically linked to responsible weight loss.
Which vitamins increase metabolism and weight loss? The complex groups of B vitamins are seen as the most effective vitamins to aid weight loss. They play an important role in the metabolism process and work as catalysts within the body to break down fat. There are 8 different B vitamins in total; some of the more well known are biotin (folic acid), thiamine, riboflavin and niacin. They are water soluble and are collectively known by some as the energy vitamin. B vitamins are the group most responsible and directly linked to helping the body produce more red blood cells, improve the supply of oxygen to parts of the body and increase metabolism. A healthy dosage of B vitamins helps the body process food and drinks and raise metabolism levels to their most efficient.
Further scientific research has found that vitamin C helps burn fat by an extra 30 per cent when exercising. Individuals exercising after eating sufficient levels of vitamin C were able to exercise harder and for longer than those who were vitamin C deficient. It is also one of the most widely available and popular vitamin supplements. In addition, a study of 38 individuals with high levels of vitamin D showed they were able to lose weight faster than those with lower levels. Increasing intake of vitamin D, plus eating a reduced calorie diet, can lead to quicker and healthier weight loss.
Minerals work in conjunction with vitamins and other nutrients in the body to produce energy and regulate metabolism. Magnesium, for example, is a crucial mineral that acts as the main driving force for metabolic chemical reactions. It also helps the body to physically create the energy required by each cell to operate and function correctly. Seafood, green or leafy vegetables and low-fat dairy products are natural sources of magnesium.
Chromium is another mineral directly linked to weight loss. It is a nutrient that helps regulate blood sugar levels by producing and controlling insulin. Maintaining a good blood sugar level ensures that a person remains energetic and lively, particularly during or after strenuous or prolonged exercise. Chromium can be found in black pepper, yeast, cheese and whole grain cereals.
Coenzyme Q10 is another mineral that is central to how the body processes fat into energy. Those on low calorie diets are normally deficient in Coenzyme Q10 and a 100 mg daily supplement has been shown to promote weight loss. Carnitine, a mineral that moves fat through the bloodstream and into the mitochondria where it is turned into energy, is also directly linked to weight loss. Carnitine is naturally produced by the body, helps repel cravings for sweet or sugary foods, and it helps to break up fat deposits. Individuals that took Carnitine supplements and observed a low calorie diet over an eight week period were found to lose on average 15 pounds each week.
As the nutritional value in food continues to decrease, vitamin and mineral supplements are becoming increasingly more important in many people’s lives, not just those looking to lose weight. It is imperative, however, to understand that supplements are designed to be taken in addition to a healthy and balanced diet and not as a food replacement. Those on diets that omit certain foods are advised to take a course of vitamin and mineral supplements that will ensure their body continues to receive the nutrition it needs. Losing weight the healthy way bodes well for long term health and prosperity.