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Published on February 15, 2019

Do Vitamins for Weight Loss Work And How?

Do Vitamins for Weight Loss Work And How?

Have you ever had a friend that told you they lost weight by taking vitamins? I did! Let’s just say it didn’t workout for me as well as it did for him.

Everyone has been a culprit of trying a quick-fix solution to reverse years of bad habits, if only losing weight was as easy as popping some vitamin supplements in your mouth every morning. Unfortunately, it’s not.

However, don’t misunderstand. Vitamins can be useful in your journey towards losing weight, and that’s what we’re going to talk about.

Can Vitamins Help You Lose Weight?

Vitamins alone can’t do any wonders when it comes to losing weight. However, paired with the right kind of health practices, vitamins can be an invaluable partner in your fight against those few extra pounds.

Your body has a whole array of chemical reactions going on at any time, and a lot of these reactions use vitamins to regulate certain steps. Without an adequate supply of the proper vitamins, some of these chemical processes are bound to suffer, and your body won’t be running at its optimum functionality. When your body isn’t working as efficiently as it should be, some of your weight loss efforts will be futile.

When you supply your body with these essential vitamins in the form of supplements, you’re allowing your body to work at its top capacity, and preventing any sub-optimal processes from holding back any weight loss efforts.

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Which Vitamins Can Help with Weight Loss?

Vitamin D

A study done at the University of Minnesota found that overweight individuals with more vitamin D in their systems lost more weight after they started a weight loss regimen.[1]

Lucky enough for you, vitamin D is one of the cheapest vitamins you can get, it’s completely free. Your body can produce enough vitamin D simply by bathing in the sweet sunlight. But a lot of people are spending more and more time indoors and the sunlight isn’t an option. So there are numerous supplements on the market to help make up that deficit.

A deficiency of vitamin D is associated with weight gain and obesity, and a large percentage of Americans actually have sub-optimal levels of vitamin D.

In addition. Vitamin D can be found in foods such as tuna, beef liver, cheese, egg yolks, cereals and milk.

You can learn more about vitamin D here:

Everything You Need To Know About Vitamin D

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Vitamin C

We all know a little bit about vitamin C. We know that you can get it from a glass of orange juice, or that it’s great for keeping away a cold.

Did you know that it is beneficial for losing weight though? Research has shown that individuals with higher levels of vitamin C in their systems lost more weight than those with lower levels of vitamin C.[2] Supplements can be a great way to keep your vitamin C levels high, but increasing your intake of fruits and vegetables is a great way to get that vitamin C and go on a healthy diet at the same time.

Vitamin C can aid with a significant improvement on the absorption of iron in your body. It can be found in fruits such as kiwi, watermelon, pineapple, grapefruit, papaya, raspberries, blueberries, cranberries and strawberries.

Vitamin B12

Also known as cobalamin, vitamin B12 is a very important vitamin for maintaining a lot of bodily functions.[3] Vitamin B12 is important in the production and maintenance of red blood cells, nerve cells, and DNA. Apart from those functions, however, vitamin B12 is very important in regulating how your body processes certain nutrients.

When deficient in vitamin B12, your body opts to convert these nutrients into adipose tissue – that is, fat – instead of burning them off for energy. Keeping your body well stocked with vitamin B12 can help your weight loss efforts and keep you in top shape.

You can get vitamin B12 in supplements and animal products. It is very important to note, particularly for vegans and people going on vegetarian diets to lose weight, that vitamin B12 is not found in plant foods! Vitamin B12 can be found in sardines, beef, milk, fish, poultry, and eggs.

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Vitamin B1

Vitamin B1, also known as thiamine, is related to vitamin B12 as they’re all part of the vitamin B complex. Just like its compatriot, vitamin B1 is benefitical in the fight against those extra pounds.

Vitamin B1 plays a very important role in regulating appetite.[4] Individuals deficient in vitamin B1 may find themselves eating a bit more regularly than they might like, which usually isn’t ideal especially when trying to lose weight.

Apart from that, vitamin B1 is important in processing your carbohydrates to energy. A vitamin B1 deficit could mean that your metabolism isn’t quite optimal and your body is storing those carbs as fat instead of burning them off.

Vitamin B1 can be found in all sorts of foods like milk, eggs, and grains. If you’re not a fan of those, vitamin B supplements are readily available, and they usually contain all the vitamins in the vitamin B complex. Vitamin B1 can be found in these foods oranges, pork, nuts, pasta, breads, and rice.

Minerals

These aren’t technically vitamins, but in colloquial speak, they are sometimes included.

There are quite a few minerals which can be bought as supplements which can be very helpful in weight loss regimens:

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Calcium has been linked to maintaining an optimal metabolic rate[5] and keeping blood glucose well controlled. Paired with vitamin D, calcium does a lot more than just keeping your bones healthy, but assist with weight loss. While supplements are also available, dairy products are rich in calcium as well as vitamin D.

Iron is integral in the structure of red blood cells, which carry oxygen to the cells of the body. Low levels of iron can cause deficient production of red blood cells or anaemia.[6] A lower number of red blood cells means a poorer oxygen supply to the cells which can affect exercise and athletic performance when trying to shed some fat.

Magnesium is very important in the function of many enzymes, and also in the action of ATP, which is the main source of energy for cells.[7] A magnesium deficiency adversely affects metabolism, so its intake should be kept optimal through the consumption of foods like nuts, seeds, and grains.

Where to Go from Here?

While vitamins (and minerals) don’t do any of the heavy liftings when it comes to watching your weight, they keep your body in top shape and aid in optimum function, which streamlines the weight loss process and can prove very synergistic with other elements of the regimen, such as dieting and exercise.

Keep your diet healthy and balanced, and supplement as necessary to make your weight loss journey as smooth as possible. If you’re considering taking any of these vitamin supplements, make an appointment with your family doctor to look into recommended dosages for optimal health.

Last thing to mention, in combination with consuming these supplements remember to switch up your exercise programs. Do a spinning class, then the next day go lift some heavy weights. Every little bit counts!

More Resources About Weight Loss

Featured photo credit: Kimberly Nanney via unsplash.com

Reference

More by this author

Sergio Pedemonte

CEO and Certified Personal Trainer of Your House Fitness

Do Vitamins for Weight Loss Work And How?

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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