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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

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Sergio Pedemonte

CEO and Certified Personal Trainer of Your House Fitness

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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