While majority of people believe that the only way to lose weight is through cutting back on their caloric intake, the truth is that the nutrients we eat play an integral role in weight loss. Chances that you are not getting the right amount of nutrients are high, and your efforts to cut back on weight and have a trim midsection can be greatly undone if you are ever cutting down on your calories. Even as you are losing weight, it is important to remember to always maintain a balanced diet which should contain enough fats, mineral salts, carbohydrates and protein as well as drinking plenty of water. In this post, we tell you the nutrients that you must take regularly if you are to win the weight loss war.
Iron deficiency is the world’s most common deficiency. In fact, it is the only mineral deficiency that even developed countries are suffering from. In case you feel chronically fatigued, you could just be suffering from iron deficiency. Iron is important in that it helps the red blood cells to carry oxygen. With insufficient iron in your diet, it means that your body will be unable to acquire the oxygen that they need so as to function properly. At all times, you will tend to feel tired, exhausted and rundown. It becomes difficult to get the energy that you need to exercise. Remember that regular exercise is key to weight loss. Therefore, inadequacy of this nutrient will hamper your efforts to lose weight. To maintain a rich supply of iron, make sure you eat the following foods as regularly as you can:
Since vitamin C is what helps with absorption of iron, you also need to make sure that you drink lots of juice. You can also top these up with iron supplement.
Fiber plays a crucial role in dieting. This is because it keeps you feeling full long after you have eaten a meal. Therefore, any temptations of snacking up are done away with. Eating lots of fresh fruits, whole grains legumes, and vegetables helps up your fiber intake. Also, you need to develop a habit of eating a breakfast cereal that is enriched. This will be advantageous in two ways: • First, it will provide the body with lots of dietary fiber • Secondly, it tends to reduce your likelihood of eating too much food in the course of the day. The recommended daily intake of fiber is 25g. You need to gradually increase your uptake of fiber to rich this level. To avoid feeling gassy and bloated, you need to drink lots of water.
3. Omega-3 Fatty Acids
These are not the normal fats that are normally listed on food pyramids. There are bad fats, like saturated fats and trans fats, which do hinder weight loss. Omega-3 fats, on the other hand, are some of the good fats and can actually help with weight loss. This is because they tend to increase your body’s energy levels and at the same time keep you feel fuller for longer. Omega-3 fats are also essential to brain function and heart health. Sources of omega-3 fats are sardines, salmon, nuts and grains like flax seed as they contain lots of omega-3 fats. Fish oil supplement is also great.
Adults need to consume a minimum of 1000mg of Calciumevery day. It is important in helping the bones to maintain their right strength and density. Not only does it prevent osteoporosis but it also helps in regulating blood pressure. According to multiple studies, by getting the stipulated daily dose of calcium, one will find it easy to lose weight. The best source of calcium is the low fat dairy products such as yoghurt. This not only helps you lose weight but also gives you the protein that you in increasing muscle mass.
5. Vitamin D
This is very important when it comes to absorption of calcium, but it is quite unfortunate that many adults never get enough supply of it. The skin can naturally manufacture Vitamin D when it absorbs UV sunlight. But this becomes impossible if a person wears sunscreen. Fish oil and cod liver oil are both rich sources of vitamin D. Milk as well as other dairy products are normally fortified using this mineral.
Losing weight is not just important for finding the perfect shape. Even more importantly, you need to lose weight to keep heart diseases and other maladies at bay. Apart from exercising, you also need to ensure that you eat right. This means eating the specific nutrients discussed above as they play a key role in weight loss