Difference between revisions of "Lose Weight with Vitamins"
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Vitamins and minerals play a variety of important roles in your body and are essential to good health.<ref name="rf15922">http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx</ref> Most of your vitamin and mineral needs should come from food and a well-balanced diet.<ref name="rf15923">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/supplements/art-20044894</ref> In addition to helping you meet your daily recommended intake, supplements may even support weight loss, but you should also plan to follow an appropriate well-balanced diet and an exercise routine. | Vitamins and minerals play a variety of important roles in your body and are essential to good health.<ref name="rf15922">http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx</ref> Most of your vitamin and mineral needs should come from food and a well-balanced diet.<ref name="rf15923">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/supplements/art-20044894</ref> In addition to helping you meet your daily recommended intake, supplements may even support weight loss, but you should also plan to follow an appropriate well-balanced diet and an exercise routine. | ||
| − | [[Category:Weight Loss Goals]] | + | [[Category: Weight Loss Goals]] |
== Steps == | == Steps == | ||
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#*Vitamin D is a fat-soluble vitamin, which means it's stored in your adipose or fat tissues. It can stay in your body for up to three to six months. Be very careful with how much you supplement with. If your levels get too high, it becomes toxic and cannot be removed from your body.<ref name="rf15931">http://www.medicinenet.com/script/main/art.asp?articlekey=10736</ref> | #*Vitamin D is a fat-soluble vitamin, which means it's stored in your adipose or fat tissues. It can stay in your body for up to three to six months. Be very careful with how much you supplement with. If your levels get too high, it becomes toxic and cannot be removed from your body.<ref name="rf15931">http://www.medicinenet.com/script/main/art.asp?articlekey=10736</ref> | ||
#*Food sources of vitamin D are far and few between; however, the following do contain some Vitamin D: cod liver oil, fortified milk and orange juice, salmon, beef liver, eggs and swordfish.<ref name="rf15932">https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h3</ref> | #*Food sources of vitamin D are far and few between; however, the following do contain some Vitamin D: cod liver oil, fortified milk and orange juice, salmon, beef liver, eggs and swordfish.<ref name="rf15932">https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h3</ref> | ||
| − | #Add in a calcium supplement. Some studies have shown that calcium works with vitamin D for weight loss. Higher calcium intake has been shown to discourage fat accumulation in your fat cells.<ref name="rf6611" /> | + | #Add in a calcium supplement. Some studies have shown that calcium works with vitamin D for weight loss. Higher calcium intake has been shown to discourage fat accumulation in your fat cells.<ref name="rf6611">https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/</ref> |
#*The recommended intake for calcium is 1,000 – 1,200 mg daily. However, you'll need to split up your supplements into doses of 500 mg as your body cannot absorb much more than 500 mg calcium at one time.<ref name="rf6611" /> | #*The recommended intake for calcium is 1,000 – 1,200 mg daily. However, you'll need to split up your supplements into doses of 500 mg as your body cannot absorb much more than 500 mg calcium at one time.<ref name="rf6611" /> | ||
#*Recent research shows that higher levels of calcium supplementation may lead to heart disease and hardening of the arteries.<ref name="rf15933">http://www.mayoclinic.org/diseases-conditions/heart-attack/expert-answers/calcium-supplements/faq-20058352</ref> Take care with how much calcium you supplement with in combination of the calcium you eat from your diet. | #*Recent research shows that higher levels of calcium supplementation may lead to heart disease and hardening of the arteries.<ref name="rf15933">http://www.mayoclinic.org/diseases-conditions/heart-attack/expert-answers/calcium-supplements/faq-20058352</ref> Take care with how much calcium you supplement with in combination of the calcium you eat from your diet. | ||
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#*Magnesium plays a role in a variety of metabolic functions but has been shown to improve your fasting glucose and insulin levels which may help you regulate your weight.<ref name="rf15934" /> | #*Magnesium plays a role in a variety of metabolic functions but has been shown to improve your fasting glucose and insulin levels which may help you regulate your weight.<ref name="rf15934" /> | ||
#*Symptoms of a magnesium deficiency may include irritability, muscle weakness, and an irregular heartbeat.<ref name="rf15935">http://www.mayoclinic.org/drugs-supplements/magnesium-supplement-oral-route-parenteral-route/description/drg-20070730</ref> | #*Symptoms of a magnesium deficiency may include irritability, muscle weakness, and an irregular heartbeat.<ref name="rf15935">http://www.mayoclinic.org/drugs-supplements/magnesium-supplement-oral-route-parenteral-route/description/drg-20070730</ref> | ||
| − | #*The recommended intake for magnesium is 350 mg per day.<ref name="rf11359" /> Take it in one to two doses throughout the day. | + | #*The recommended intake for magnesium is 350 mg per day.<ref name="rf11359">https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/</ref> Take it in one to two doses throughout the day. |
#*The best food sources of magnesium include: dairy products, beans, nuts, fish and shellfish.<ref name="rf15936">http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Magnesium.aspx</ref> | #*The best food sources of magnesium include: dairy products, beans, nuts, fish and shellfish.<ref name="rf15936">http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Magnesium.aspx</ref> | ||
#Take a probiotic. Although probiotics are not considered a vitamin or mineral, they are a supplement that has been linked with weight loss and maintenance of a healthier weight.<ref name="rf15934" /> | #Take a probiotic. Although probiotics are not considered a vitamin or mineral, they are a supplement that has been linked with weight loss and maintenance of a healthier weight.<ref name="rf15934" /> | ||
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===Supporting Weight Loss with Diet & Exercise=== | ===Supporting Weight Loss with Diet & Exercise=== | ||
| − | #Monitor calories. Although vitamin and mineral supplements may be able to support weight loss, it's generally difficult to lose weight without modifying how many calories you eat each day.<ref name="rf4665" /> | + | #Monitor calories. Although vitamin and mineral supplements may be able to support weight loss, it's generally difficult to lose weight without modifying how many calories you eat each day.<ref name="rf4665">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calories/art-20048065</ref> |
| − | #*Most health experts will recommend you cut out about 500 calories daily. This is a slight decrease that results in about a 1 – 2 pound weight loss each week. This is considered slow, gradual and safe weight loss.<ref name="rf3567" /> | + | #*Most health experts will recommend you cut out about 500 calories daily. This is a slight decrease that results in about a 1 – 2 pound weight loss each week. This is considered slow, gradual and safe weight loss.<ref name="rf3567">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752</ref> |
#*Try using a [[Keep a Food Diary|food journal]] or food diary app on your smartphone to help you keep track of how many calories you're eating each day. | #*Try using a [[Keep a Food Diary|food journal]] or food diary app on your smartphone to help you keep track of how many calories you're eating each day. | ||
#Eat a well-balanced diet. In addition to monitoring your daily calories, it's important to eat a well-balanced diet daily. This will help ensure you're meeting your daily recommended amounts of vital nutrients.<ref name="rf15940">http://www.nhs.uk/chq/Pages/1127.aspx?CategoryID=51</ref> | #Eat a well-balanced diet. In addition to monitoring your daily calories, it's important to eat a well-balanced diet daily. This will help ensure you're meeting your daily recommended amounts of vital nutrients.<ref name="rf15940">http://www.nhs.uk/chq/Pages/1127.aspx?CategoryID=51</ref> | ||
#*Most of your required vitamins, minerals and other nutrients should come from foods (supplements should only be used as a backup). Eat foods from each food group most days and include a wide variety of foods from within each food group daily.<ref name="rf15940" /> | #*Most of your required vitamins, minerals and other nutrients should come from foods (supplements should only be used as a backup). Eat foods from each food group most days and include a wide variety of foods from within each food group daily.<ref name="rf15940" /> | ||
| − | #*Stick to appropriate portion sizes as well. Following the right portion sizes helps ensure you're eating the right amounts of each food. Stick to: 3 – 4 oz of lean protein<ref name="rf3573" />, 1 cup of vegetables or 2 cups of leafy greens<ref name="rf3570" />, 1/2 cup of fruit<ref name="rf3571" /> and 1 oz or 1/2 cup of grains<ref name="rf3569" />. | + | #*Stick to appropriate portion sizes as well. Following the right portion sizes helps ensure you're eating the right amounts of each food. Stick to: 3 – 4 oz of lean protein<ref name="rf3573">http://www.choosemyplate.gov/protein-foods</ref>, 1 cup of vegetables or 2 cups of leafy greens<ref name="rf3570">http://www.choosemyplate.gov/vegetables</ref>, 1/2 cup of fruit<ref name="rf3571">http://www.choosemyplate.gov/fruit</ref> and 1 oz or 1/2 cup of grains<ref name="rf3569">http://www.choosemyplate.gov/grains</ref>. |
#Snack wisely. Snacks are part of a nutritious diet and even be a part of a weight loss plan. Be smart about what you choose and how often you snack. | #Snack wisely. Snacks are part of a nutritious diet and even be a part of a weight loss plan. Be smart about what you choose and how often you snack. | ||
| − | #*Typically its recommended to keeps snacks at around 150 calories per snack when you're trying to lose weight.<ref name="rf3574" /> | + | #*Typically its recommended to keeps snacks at around 150 calories per snack when you're trying to lose weight.<ref name="rf3574">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267</ref> |
#*Also try to include a lean protein or a fruit or vegetable in your snacks. These foods provide your body with the nutrition and energy to keep you going throughout the day. | #*Also try to include a lean protein or a fruit or vegetable in your snacks. These foods provide your body with the nutrition and energy to keep you going throughout the day. | ||
#*Snack only when you need to. For example, a pre- or post-workout snack is a good idea or a having a small snack between two meals that are more than four hours apart.<ref name="rf3574" /> | #*Snack only when you need to. For example, a pre- or post-workout snack is a good idea or a having a small snack between two meals that are more than four hours apart.<ref name="rf3574" /> | ||
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#Limit liquid calories. One thing that can sabotage your weight loss is liquid calories. They can slip into your diet without you even feeling full or satisfied.<ref name="rf15941">http://health.usnews.com/health-news/blogs/eat-run/2012/08/02/eat-your-calories-dont-drink-them</ref> | #Limit liquid calories. One thing that can sabotage your weight loss is liquid calories. They can slip into your diet without you even feeling full or satisfied.<ref name="rf15941">http://health.usnews.com/health-news/blogs/eat-run/2012/08/02/eat-your-calories-dont-drink-them</ref> | ||
#*Limit beverages that are full of sugar and calories. For example, limit: regular sodas, juices and juice cocktail, energy drinks, sports drinks, smoothies, flavored coffee drinks, and alcohol. | #*Limit beverages that are full of sugar and calories. For example, limit: regular sodas, juices and juice cocktail, energy drinks, sports drinks, smoothies, flavored coffee drinks, and alcohol. | ||
| − | #*In addition to limiting liquid calories, try to get between eight to 13 8-oz glasses (2 to 3 liters) of clear, hydrating fluids each day. Being adequately hydrated can support your weight loss.<ref name="rf545" /> | + | #*In addition to limiting liquid calories, try to get between eight to 13 8-oz glasses (2 to 3 liters) of clear, hydrating fluids each day. Being adequately hydrated can support your weight loss.<ref name="rf545">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256</ref> |
#*Fill up on hydrating fluids like water, flavored water and unsweetened decaf coffee and tea. | #*Fill up on hydrating fluids like water, flavored water and unsweetened decaf coffee and tea. | ||
#Be physically active. In addition to diet and supplementation, being physically active on a regular basis can help you lose weight.<ref name="rf15942">http://www.cdc.gov/physicalactivity/basics/pa-health/</ref> | #Be physically active. In addition to diet and supplementation, being physically active on a regular basis can help you lose weight.<ref name="rf15942">http://www.cdc.gov/physicalactivity/basics/pa-health/</ref> | ||
