Curl ups, push, ups, weight lifting, biking, swimming, etc. A lot of you execute these kinds of physical exercises just to lose the unnecessary fats and flabs in your system. Most of you even spend time with nature by jogging with your headphone’s volume up while being surrounded with the fresh scent of trees, instead of the plain sight of running on a treadmill as you get enthused with the distance and time scored on the meter and timer.
Why don’t you lose weight by leaps and bounds? Yes, you actually can. Just with the proper intake of these vitamins that promote weight loss along with a balanced diet, you could achieve the healthy bikini body you want to attain!
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Vitamins for Weight Loss
1. Vitamin B12
Vitamin B complex contains vitamin B12 as the largest of them all in terms of molecular size. It produces red blood cells that carries oxygen throughout the body; and if these red blood cells malfunction, it could cause extreme fatigue which leads to anemia.
As a task of vitamin B12, it also contributes to losing weight by metabolizing protein and fat, releasing the stored energy in the body and preventing the remaining stockpiled energy from turning into fat. Thus, an intake of it acts as an energy booster in an exhausting day which makes us do more physical activities, helping in losing weight.
The proper dosage of vitamin B12 that NIH (National Institutes of Health) recommends is 2.4 micrograms of vitamin B12 per day for adults. Vitamin B12 could be taken by oral tablets or by injection but here are the natural foods where we could get it from: eggs, cereals, shellfish, skim milk, red meat and others.
2. Vitamin D
Remember when our parents told us to go outside during mornings to have a little sunshine? Vitamin D, called as the “sunshine vitamin” could be produced by the body when exposed to sunlight. Well, we should be thankful of the tip they gave because it could help you to lose weight.
According to numerous recent studies, people who took the same amount of vitamin D supplements daily lost more weight compared to those who didn’t. You can visit your doctor and have a blood test to determine your vitamin D levels to know how much vitamin D should be supplemented in your body
Getting between 4,000 to 10,000 IU of vitamin D everyday could be more helpful to the body by healing and improving our health. 10 to 20 minutes of being under the sun would suffice to produce the needed amount of vitamin D. Aside from the natural sunlight and supplements, we could also get it in these natural foods: liver, salmon, shiitake mushrooms and shellfish.
3. Vitamin C
Vitamin C isn’t just only the usual cold and flu fighter but it also improves the loss of fat by 30% and could quicken the burning of fat during exercise by 400%. Without the presence of vitamin C, stored fat won’t be able to be used by the system, causing flabs to build up especially in our bellies. Thus, individuals with vitamin C deficiency are unable to use the stored fat in their bodies even if they do vigorous exercises.
Taking the right amount of vitamin C every day is significant for weight loss. Women require 75mg while men require 90mg of vitamin intake per day. It is also available everywhere from these food sources such as: orange, strawberry, kiwi, cranberry, mango and cauliflower.
4. Calcium
Not only does calcium improve our bodies and strengthen the bones but also helps us lose fat and keep it from coming back. As stated by recent studies, an increase of calcium intake upsurges the fat discharge through feces, urine and sweat about 350cal per day. If the body has calcium deficiency, the brain doesn’t know when it’s full so it keeps the body eating and get hungry easily.
Calcium provides a small increase to the body’s temperature which could speed up the body’s metabolism. According to NIH, (National Institutes of Health) 1,000 mg of calcium per day would suffice the body’s needs and this could also be gained from the following: yogurt, cheese, cereal and milk.
5. Coq10 or coenzyme Q10
This is a “fountain of youth” mineral that contradicts the idea that people who are older are hard up in losing fat than younger people. Coenzyme Q10 increases metabolism along with promoting healthy skin to make you possess that pinkish white glow. People who lack it most likely have more wrinkles because of all the stressful daily activities compared to those who have it. When it comes to obesity, people who have this have lower CoQ10 levels than people who weight normal which proves the effectiveness through a study done in 2011 from “The Journal of Clinical Biochemistry and Nutrition.” Thus, it promotes a younger and healthier body despite your age.
Doctors have recommended doses of CoQ10 to be 100 mg per day for weight loss. To get more of it, it could be retrieved from: fatty fish, red meat, nuts, oils and seeds and from fruits and vegetables.
6. Magnesium
Magnesium is involved in almost 300 chemical reactions in our system and among these, it includes weight loss. A high intake of this could lead to lower glucose and insulin levels that are the main components of fat; and it would make you less bloated if you were on your period (if you’re a female) according to the Journal of Nutrition. It would also stop the hated “obesity genes” that you got from your family. (Don’t worry, you have no faults here.)
The recommended amount of magnesium for adults is 310mg if you take a supplement. These are some of the Magnesium-rich foods you could take: dark leafy greens, beans, and nuts.
7. Potassium
Potassium is an electrolyte important in the system. It helps in daily exercise to shed a few pounds through providing energy and preventing the muscles from fatigue during strenuous exercises. The heart is also a very significant muscle while potassium makes sure that it contracts normally while keeping the heartbeat regular. Along with this, it helps in building stronger muscles all around the body which attributes to conditioning the body in the long run to burn more calories.
According to the Food and Nutrition Board, 4,700 milligrams of potassium each day would suffice the body’s need. These natural foods also contain potassium: sweet potato, beans, clams, tomato sauce and yogurt.
8. Chromium
Chromium controls the blood sugar in people that holds diabetes, promotes insulin in its best use and is really significant in losing those flabs. This mineral is used in decreasing bad cholesterol and increasing good cholesterol, increasing muscle instead of fat.
Only an adequate amount of Chromium should be taken by the body which is .02 to 0.6mg per day. This mineral can be harvested by our bodies through broccoli, barley, oats, green beans, lettuce and black pepper.
9. Choline
Choline helps to convert fat to energy by endorsing lipolysis (where more fat is burned compared to the normal fat that could be burned in your normal metabolism rate). Consuming approximately 300 to 500 mg daily reduces the total body fat percentage and benefits to a healthy liver. Such foods that contain choline are: eggs, liver, fish, and broccoli.
10. Iodine
Those who have iodine or thyroid deficiencies are most likely overweight compared to those who have normal iodine levels. As a part of the thyroid hormones, iodine is contained in our cells to fasten our metabolism by burning fat and releasing energy. The body requires iodine in little amounts while the stomach absorbs it and it soon travels into the blood.
The best dosage of iodine is 12.5 mg per day with L-Tyrosine which is to be taken 1000mg per day for the production of more thyroid hormones. The healthy foods that contain iodine are: scallops, shrimp, cow’s milk, egg, tuna, scallop, sardines and yogurt.
All of the said vitamins and minerals are essential in the human body not only for weight loss but also to keep our systems healthy and functioning. It’s better to consult your doctor first and get tested before taking anything to find out your deficiencies. Along with the proper intake of these, regular exercise and a healthy balanced diet is genuinely significant to make it a 100% weight loss guarantee for you.
What are you waiting for? Start running under the sun and grab these natural foods and vitamins in your nearest marts and stores! We can’t wait for you to be proud of your bikini body and free-flab-belly!
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