Losing weight can be a challenge. While there is no universal solution to losing weight, eating a healthy diet and participating in moderate exercise can help make it easier.
You might not know, but certain vitamins and minerals might promote healthy weight loss. A study confirms that adding multivitamins to your diet can boost weight loss.
To lose weight effectively and stimulate fat burning, you should improve your metabolism, eat a calorie-deficit diet, get adequate sleep, and manage stress.
Vitamins can help you reduce body fat, but note that healthy weight loss takes time, effort, and consistency. Dieticians, nutritionists, and doctors can all advise on this matter. Before you start any significant diet and workout plan, discuss it with your physician to ensure it is safe.
Let’s see how you can naturally lose belly fat and control your weight gain!
Vitamins and Minerals to Reduce Belly Fat and Promote Weight Loss
We usually hear that we need to eat right to get in shape. However, eating right doesn’t only revolve around reducing your calorie intake; you must add the proper nutrients to your diet for healthy weight loss.
You may find many of these nutrients in your kitchen, but if not, you can also take vitamin and mineral supplements. Here are some of the most essential ones that help burn fat.
Vitamin D is a significant vitamin that regulates the absorption of calcium and phosphate in our bodies.
Generally, this vitamin keeps our bones, muscles, and teeth healthy. Consequently, low Vitamin D levels may also be directly related to increased body weight.
People who spend more time indoors are likely to get Vitamin D deficiency. For example, those who work remotely can also take Vitamin D supplements as prescribed by their doctors to overcome low Vitamin D levels.
You can also find it in natural sources such as egg yolks, red meat, fortified milk, and fatty fish. Vitamin D is also known as “sunshine vitamin.” Sunlight penetrates our skin and causes our body to produce Vitamin D using cholesterol. We should get exposed to sunlight every day or at least a few days a week.
Vitamin C is another crucial nutrient for our bodies, and it is a water-soluble nutrient that provides antioxidants to the body and supports good eye health.
Vitamin C is highly valued for weight loss as it metabolizes fat molecules. One study study claims that the presence of Vitamin C in human bodies may boost the belly fat loss process. Therefore experts suggest increasing the intake of Vitamin C to elevate fat oxidation.
You can get Vitamin C through fruits like lemon, orange, papaya, and guava. To reduce abdominal fat, add lemon juice and honey to warm water and drink it in the morning.
All eight of the B-complex Vitamins are crucial for energy metabolism in the body, and they help break down food to utilize the energy stored, which is how they become a vital part of any weight loss journey.
B-complex Vitamins naturally occur in everyday foods such as meat, vegetables, and whole grains, but many people still have vitamin deficiencies.
You may feel low energy levels if you have a B Vitamins Deficiency. Interestingly, B Vitamins are also present in energy drinks. To overcome this deficiency, consume more meat than usual or take dietary supplements.
The body needs iron to function properly. The red blood cells contain iron, which transports oxygen throughout the body.
Inadequate iron levels can cause iron deficiency, otherwise known as anemia, and you may feel exhausted.
The human body needs oxygen to burn stomach fat. If you have lower iron levels, your weight loss slows down because they stop the body from oxidizing fats.
Iron deficiency also causes exhaustion, ultimately affecting your body’s metabolism. As a result, your body will burn fat at a lower rate. Therefore it is impossible to lose belly fat without enough oxygen in your blood.
Eat leafy vegetables, beans, and lean meats to get iron naturally and enhance weight loss.
Magnesium is a crucial mineral that helps our body function, and it helps maintain blood glucose and blood pressure, conducts nerve impulses, and keeps our hearts healthy. In other words, it is one of the essential nutrients.
As with other nutrients, magnesium alone won’t be enough to benefit your weight loss journey. You will also need to maintain a low-calorie diet and add moderate workouts to your daily routine to help your body burn fat.
Foods including almonds, broccoli, cashews, brown rice, shrimp, peanut butter, and others include a good amount of magnesium.
Even if you consume a healthy diet, you may fall prey to magnesium deficiency. In this regard, you can take magnesium supplements after consulting with your doctor.
Foods to Help You Lose Weight and Burn Fat Naturally
The weight loss journey doesn’t depend on just one thing; other factors must be accounted for to experience successful weight loss.
With exercise and the provision of vital nutrients, you need to adopt healthy eating habits. Some foods can boost metabolism if packed with low calorie nutrients, and the following foods can help you lose weight.
Fiber Rich Foods
ibrous foods are a great way to keep your stomach full and suppress your appetite. Furthermore, they might help maintain your blood sugar levels. However, one must gradually elevate the fiber content while remaining fully hydrated to overcome digestive issues.
If you choose fibrous foods over anything, you won’t need any appetite suppressant.
Soluble fiber-rich foods include pumpkin, chickpeas, legumes, oats, beans, dried fruits, and many others.
You can consume fewer calories if you use these foods as snacks and might skip a meal if needed.
Water may appear like a no-brainer to you, but it is much more than that. It is an ideal universal drink to lose weight quickly as it has no calories.
Research confirms that after 10 minutes of drinking water, 24%-30% of calories are likely to get burned.
Furthermore, loading up on water can keep you hydrated and improve your mood and energy levels. Drinking water before meals can make your stomach full and thus control your hunger, and this ultimately results in weight loss.
Some people mistake hunger for thirst. So whenever you feel like snacking, drink a glass or two of water to see how you feel.
Dark Chocolate Coffee
Coffee has a tremendous amount of caffeine compared to other drinks like black tea or green tea.
If you are a fan of coffee, then you might also add alot of sweeteners to it, which is generally considered unhealthy. However, it is justified to add such creamers to offset the bitter taste of coffee.
You can add a spoonful of cocoa powder or dark chocolate to your black coffee to boost metabolism and lose belly fat.
Cocoa powder and dark chocolate contain polyphenols and flavonols that might help control weight. Mix a spoonful of cocoa powder into your brewed coffee and lower your appetite.
Ensure that you only choose dark chocolate or cocoa powder of the highest quality, as many products contain a high amount of fats and added sugars that can negatively affect your overall health.
Dark Leafy Greens
Spinach, broccoli, kale, lettuce, and other dark leafy green vegetables contain lower calories. Therefore they are considered perfect for maintaining a healthy weight. Furthermore, consuming these green vegetables in adequate amounts can increase fiber intake, enhance digestive health and help in weight loss.
Spinach has a significant quantity of potassium which can counterbalance the amount of sodium. In comparison, kale is entirely free from fats and carries vitamins A, K, C, and B6, calcium, magnesium, and potassium.
Toss them in a salad or frizz them in the side dish. Dark leafy greens are ideal for those looking to get a flat stomach without consuming weight loss supplements. Moreover, you may infuse them in smoothies for added bulk with a shot of vitamins and minerals.
Green tea extract is found to be involved in many health benefits, including weight loss. It is because it contains nutrients and antioxidants like catechins and caffeine.
Both catechins and caffeine may accelerate body metabolism significantly reducing belly fat. Meanwhile, catechins help in fat burning.
Drink 2 to 3 cups of green tea daily for improved weight loss. The exact quantity of green tea needed varies from individual to individual, and it entirely depends on how much a person intakes caffeine and how their metabolism works.
Green tea is available in wide varieties. However, there is more than one specific one for weight loss. Ensure you get the least processed green tea to get the maximum results.
The drink is highly safe, but people with significant health conditions like high blood pressure, heart problems, and others should be careful about consuming large quantities of green tea due to caffeine.
Protein-rich lentils contain high levels of fiber, so they’re also good for losing belly fat.
They may be tiny in size but full of protein and fiber. The fiber and starch in lentils help you consume fewer calories. There are 120 calories and 8 grams of fiber in half a cup of lentils, making them an ideal weight-loss food.
Research suggests that legumes, including chickpeas, lentils, dry peas, and others, might aid in moderate weight loss even if you consume calories. Most importantly, lentils are free from sodium and fats, which are also suitable for the heart.
Lentils are available in a wide range of varieties, and each one adds to the nutritious value of any meal. Whether you prepare them as a bean salad or in a stew, they are healthy and delicious. Lentils can bring life to soups and salads and turn them into more substantial dishes.
Moreover, vegans can prepare lentil fillets for burgers by grinding them into a paste.
Some people wonder if fruits would be a great fit to lose weight since they may contain high sugar levels. As carbohydrates, different kinds of fruit have different amounts of sugar. Yet, fruit is generally rich in fiber.
If you want to lose belly fat, your goal would be to choose fruits with low sugar and high fiber content.
Fruits with Vitamin C include pineapple, orange, papaya, and guava. Pineapple is an excellent source of Vitamin C and water, both of which support efficient weight loss. Guava, orange, and papaya are also high in Vitamin C and fiber.
Apart from these fruits, you can also load up on kiwis, apricots, avocados, grapefruit, apples, and berries to increase your fiber intake.
Tips to Lose Belly Fat Faster
Avoid Drinking Too Much Alcohol
Alcohol might have some health benefits but has several adverse side effects. According to research, excessive alcohol can make your tummy gain fat.
If you limit your alcohol intake, you might also lower your waist size. You don’t need to quit it entirely or all at once; you can start by reducing your daily consumption.
Manage Your Stress
Too much stress may promote excessive belly fat. Stress triggers adrenal glands, which release cortisol, a “stress hormone.” If you have high cortisol levels, you will feel hungry more frequently and may start stress eating.
To lower your stress levels, try to engage in recreational activities. Finally, you can also practice mindful activities such as yoga and meditation to relieve stress.
Do Cardio Workouts
An aerobic or cardio workout is a productive way to burn calories and maintain a healthy weight. According to studies, this kind of workout also aids in cutting down belly fat.
In any instance, intensity is more crucial than the number of repetitions and duration. However, the exact level of intensity of the exercise required to reap the benefit still needs to be discovered.
Besides the nutrients mentioned above, cayenne pepper, kelp, cinnamon, and licorice root are potent fat burners too.
Remember that consuming these nutrients alone will not help promote weight loss. You will also need a low-calorie diet, enough sleep, and moderate workouts to lose weight. Supplements, under the guidance of your physician, can be an excellent complement to weight loss as well.