If you've gone on a diet in the past only to see your weight shoot back up as soon as you take a break, you're not alone. Fad diets often jump into the spotlight and seem like the perfect solution for your weight loss concerns.
Yet going on a juice cleanse or any type of very restrictive diet can result in nutrient deficiency, hormone imbalance, loss of energy, unstable appetite, and even worse health outcomes.
Losing weight is a complex and individual process, and you must have all your bases covered in order to see results.
Here are five nutrients you need to see a reduction in belly fat.
It's important to remember that healthy weight loss takes time and a lifetime commitment to new habits. There is no one-size-fits-all solution to getting in shape. Before you dive into a serious exercise and diet plan, consult with experts you trust to get insight into whether or not your plan is safe and healthy for you.
Registered dietitians, nutritionists, and doctors can provide critical information about how to explore weight loss in a healthy way.
Vitamin D is crucial to your health and well-being. Some studies have linked low vitamin D levels to obesity, but the exact relationship of this nutrient to weight loss needs more study. From your bones to your immune system, this vitamin is necessary and not the easiest to come by.
Traditionally, you could get all of your recommended vitamin D from the sun, but with the increase in indoor lifestyles, it can be difficult to receive the amount you need.
Depending on your diet, you can consume fortified foods to help complete your vitamin D needs, or you may need to investigate vitamin D supplements.
Calcium is a vital nutrient that supports strong bones, muscle function, healthy blood clotting, and more. It works together with vitamin D to help your body maximize the health of your bones and other internal systems.
You will often see these two nutrients mentioned together, and it's important that your diet fulfills the recommended amounts of both. Supplementing calcium is rarely necessary, so talk to your doctor if you are concerned.
Iron is a mineral that is crucial for the health of your blood cells. Since your red blood cells are responsible for transporting oxygen in your body, this nutrient is essential to your overall health.
Yet iron deficiency anemia is a common and serious condition that can lead to feeling exhausted and weak, and it's caused by low levels of iron in the diet or the inability to properly metabolize the nutrient.
If you are a vegetarian or vegan, you need to be especially careful to include sources of iron in your diet.
Magnesium is involved in many vital processes that help your body function. It's related to blood glucose, the nervous system, and blood pressure, to name a few. To fulfill your recommended magnesium needs, you need to consume foods like nuts, beans, and dark leafy greens.
Unfortunately, if you find it difficult to include these foods in your diet regularly, you may need to look into supplementing magnesium to ensure that your body can do what it needs to do while you are on your weight loss journey.
There are eight B vitamins, and they are essential for a healthy metabolism and aid your body in breaking down other nutrients from food. This makes them vital for weight loss. B vitamins are commonly found in a variety of meats, vegetables, and fibrous grains, but some deficiencies are common.
If you're low on vitamin B12, you may notice that you lack energy when you need it, and you may need to consider increasing the amount of meat in your diet or taking a supplement.
If you see great results after a few months of exercise and a change to your diet but then you reach a plateau, you may want to consider reaching out to your doctor and dietician to ensure that your physical health checks out. Hormone imbalances and disorders are often related to issues with weight.
At the same time, mental health and environmental factors such as stress from work or family can also play a part in weight loss. Exercise is important but so is rest. Getting adequate sleep and managing stress are two crucial factors in maintaining a healthy weight.
The number that appears when you step on a scale does not tell the whole story of your health, and it does not represent your value as a person. Achieving a certain level of physical fitness has many benefits, and you can be fit and still have fat.
However, no matter where you are in your weight loss journey, it's important to get all the nutrients you need so you can live a long, healthy life.
