Show 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. Before You Begin Your Weight Loss Journey
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. 1. Vitamin D
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. 2. Calcium
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. 3. Iron
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. 4. Magnesium
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. 5. B Vitamins
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. Tips for Healthy Weight Loss
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. Medically Reviewed by Carol DerSarkissian, MD on August 04, 2022 When you want to drop some weight, it's tempting to look for help anywhere you can. If your thoughts turn to supplements or herbal remedies, keep in mind that research gives many of them mixed reviews. In some cases, there isn't a lot of science to back up the claims, and some have health risks. Talk with your doctor first before you try any. Also, you should know that the FDA has cracked down on some weight loss supplements that had prescription drugs in them that weren't noted on the label. You can't always tell what you're getting. Supplements are not regulated by the FDA in the same way that food and drugs are. The FDA does not review these supplements for safety or efficacy before they hit the market. This is a sugar that comes from the hard outer layers of lobsters, crabs, and shrimp. Enthusiasts say it can block fats and cholesterol from getting absorbed by your body. Does it help you lose weight? Natural Medicines, an independent group that analyzes research on supplements, says there isn't enough reliable evidence to rate it. The National Center for Complementary and Integrative Health states that chitosan has not been shown to be effective for weight loss. Chitosan usually causes no side effects, but some people get an upset stomach or constipation. If you are allergic to shellfish, you should not take chitosan, because it is made from shellfish. Chromium is a mineral that enhances insulin, a hormone that's important for turning food into energy. Your body also needs it to store carbohydrates, fats, and proteins. There are claims that chromium supplements can: But a review of 24 studies that checked the effects of 200 to 1,000 micrograms of chromium a day found that there aren't any significant benefits. Natural Medicines says that chromium is "possibly ineffective" for weight loss. At less than 35 micrograms a day, chromium supplements are typically safe for adults. Higher doses can cause: Also, some people have developed kidney damage when taking chromium. You shouldn't use it if you have kidney problems. This is a popular supplement that contains chemicals found in a fatty acid called linoleic acid. There are claims that it may help curb body fat and help you stay full. The research on CLA for weight loss is mixed. Some suggests that for some people, 1.8 to 6.8 grams of CLA per day may:
But other research shows it doesn't help you shed pounds. Natural Medicines says that CLA is "possibly effective" for weight loss. Some researchers warn that long-term use, especially if you're obese, may raise insulin resistance, which makes it more likely you'll get type 2 diabetes. It might lower "good" cholesterol in your blood, as well, which raises the risk of heart problems. In some people, CLA may cause side effects such as:
This is made from the konjac plant. Like other dietary fibers, it's supposed to help you lose weight by blocking fat in your food from being absorbed into your body. Very early studies suggest it might be helpful, but other evidence shows it doesn't work. Natural Medicines says there is "insufficient evidence" to rate how well glucomannan works for weight loss. If you take glucomannan in the tablet form of the supplement, you could choke or get a blockage in your:
It appears to be somewhat safer if you take this supplement as a powder or a capsule. Glucomannan also may make it harder for your body to absorb medications. So take your medicine either 1 hour before or 4 hours after you use glucomannan. It supposedly works by:
Natural Medicines says there isn't enough evidence to rate how well it works. Side effects of green tea extract, especially in high amounts, include:
Early studies suggest it may lead to modest weight loss, but more research is needed. Natural Medicines states that there is not enough good research to decide if it is effective. Few people have side effects, but because of the caffeine in green coffee it may cause:
This comes from the seed of the guar plant. Like other dietary fibers, it may prevent fats from being absorbed into your body and helps you feel full. Guar gum has been studied much more than other fibers for weight loss, and most researchers say it's not effective. Natural Medicines agrees and rates guar gum as "possibly ineffective." Side effects may include: This is a plant that grows in the Kalahari Desert in Africa. According to the National Center for Complementary and Alternative Medicine, the stem of the root was traditionally used by Bushmen to cut their hunger and thirst during long hunts. It's now marketed as an appetite suppressant. Hoodia contains P57, an ingredient that's said to curb appetite by helping you feel full. But there's no credible evidence that it's safe or effective. Natural Medicines says it lacks evidence to rate whether hoodia works. This is found naturally in your body. It may help you lose pounds by boosting your metabolism so you burn more calories throughout the day. In a couple of small studies, people who took 7-keto-DHEA -- along with moderate exercise and a reduced-calorie diet -- lost significantly more weight than those who were given a placebo (a dummy pill). But Natural Medicines says there still isn't enough reliable evidence to rate how well it works. This is an herb that's also known as ma huang. This is a different plant from a related species that grows in North America. Ephedra contains the stimulant ephedrine. It is very closely related to these manmade compounds found in some drugs:
The FDA banned supplements with ephedra after the herb was linked to serious side effects, including:
The FDA's ban doesn't apply to traditional Chinese herbal remedies or to products such as herbal teas. According to the FDA, there is little evidence that the herb helps except for short-term weight loss. The agency says the health risks outweigh any benefits. Natural Medicines says ephedra is "likely unsafe." The bitter orange tree is native to Africa and tropical Asia. It's also grown in the Mediterranean, California, and Florida. Bitter orange fruit rind contains synephrine, a stimulant related to ephedrine. It supposedly works by raising the number of calories burned. After the FDA banned weight loss products containing ephedra, many makers switched to bitter orange, but it's not clear if it's safer. Natural Medicines says that bitter orange is "possibly unsafe" when taken by mouth as a supplement, and there's not enough evidence to know if it works for weight loss. Some studies show bitter orange supplements can raise your blood pressure and heart rate. There have been reports that they may have had dangerous side effects in people who took bitter orange alone or combined with other stimulants such as caffeine. The risks include: The FDA says bitter orange may not be safe to use as a dietary supplement. You should especially avoid it if you have a heart condition, high blood pressure, or other medical problem. You should also avoid bitter orange supplements if you take caffeine, certain medications (such as MAO inhibitors), or herbs or other supplements that speed up the heart rate. |
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