Choosing the right nutrients can help you lose weight quickly
Achieving success while on the quickest way to lose weight can be influenced by a number of factors. Such factors as the amount of fat you have to get rid of and any medical condition you may have can influence the weight loss strategy you have to take.
Irrespective of whatever weight loss strategy you adopt, starving yourself or restricting yourself to some very limited foods to help you lose weight quickly should not be part of this strategy. Such a strategy may work in the short-term. However, it could have a very negative effect on your health in the long-term and you could see the excess weight creeping back. This has been one of the many reasons many have not managed to make the quickest way to lose weight a success.
How to put yourself on the quickest way to lose weight
3 very important factors that can have a big influence on your weight loss goals are
- the type of foods you include in your diet plan,
- the size of your food portions, and
- the level of physical activity you are able to incorporate into your lifestyle.
Getting this combination right can help make the quickest way to lose weight a success and make help you get rid of the unwanted excess fat, to give you the lean, healthy body of your dreams.
Exercises will usually help you burn fat. The amount of fat will depend on your level of workout and the type of workout.
On the other hand, eating the right type of healthy foods and the right quantities can help turn your body from a fat storing machine to a fat burning machine. The type of vitamins and nutrients contained in your diet can help put your body in this mode.
Your weight loss goal will therefore be to help your body switch on the necessary signals that will help boost your metabolism to help you to burn more calorie. Without achieving this any weight loss effort and any exercise you go through may not put you on the quickest way to lose weight.
What nutrients and vitamins can help turn your body into a fat burning machine to help put you on the quickest way to lose weight?
Protein plays a very important role in both our health and in any weight loss plan we are pursuing. Eating the right type of protein and the right amount will help keep you full for longer periods and also help you to lose weight quickly.
Protein starts working on your waistline as soon as it enters your mouth. Foods that are high in protein take longer to digest, metabolize and utilised. This means you burn more energy trying to process such proteins. Such protein also take longer to leave the stomach. This help to keep you full for longer.
A study published in Nutrition & Metabolism in 2012 concluded that by increasing their consumption of protein by 30%, dieters ate about 450 fewer calories each day. Over the 12 weeks that the study was conducted, the dieters lost about 11 pounds without the need to use any other dietary strategy.
Another study by the University of Illinois concluded that by eating protein twice a day, the women who took part in the study lost 3.9% more weight than those who didn’t. In addition the participant also felt stronger with better toned bodies.
Thus, in addition to helping to suppress your hunger, eating protein can also help tone your body. Amino acids in protein are used by your body to build lean muscle mass. Thus eating protein helps your body to burn fat instead of muscle. This helps to make you stronger, giving you a more toned and healthy body.
Good sources of protein
- White meat poultry including chicken and turkey
- Sea food such as salmon and mackerel
- Milk products, such as semi and skimmed milk, yogurt and cheese
- Pork Tenderloin
- Lean beef
Another good source of protein is Whey protein. We recommend this if you do very intensive exercise and workout. It can help replenish your protein levels very quickly and also help you develop lean body mass for a healthy toned body.
Omega-3 Fatty Acids
There is some evidence to show that eating foods with high Omega-3 fatty acids such as flaxseed, canola oil and walnuts can help increase the feeling of satiety. This means you eat less, take in fewer calories which can help you lose weight quickly.
It is believed this type of fatty acid can help turn on the enzymes that then activates the burning of fat in cells. They can also help boost mood which can help discourage people from emotional eating, which is regarded as one of the causes of overweight in some people.
It is also believed Omega-3 fatty acids can help turn on leptin signaling in your brain. Leptin can help reduce the intake of food, improve motivation, metabolism and memory, among others. This can help turn on the body’s fat-burning capabilities, while reducing appetite and therefore food intake.
Omega-3 fatty acids provide a lot of health benefits, including helping to lower the risk of getting high blood pressure and heart disease. It can also help speed up the oxidation of fat and help lower blood fat.
Given its many health benefits, it is seen as very beneficial to include Omega-3 fatty acids in your weight loss diet to help you manage your weight effectively and improve your health
Best sources for healthy omega-3 fatty acids to help put you on the quickest way to lose weight
There are 2 main sources.
- From vegetable oils such as
- rapeseed or canola,
- soybeans, and soybeans;
- green vegetables such as kale, spinach, Brussels spouts
- From fatty fish, among which are salmon, sardines and mackerel
Vitamin D can help you burn more fat and the quickest way to lose weight a success
Studies have confirmed that Vitamin D can help improve insulin sensitivity in the cells. This can help the body burn more glucose for energy. Higher glucose sensitivity means your body is able to burn more fat and not store fat.
According to studies, people who are overweight could often have low levels of vitamin D in the blood. This is because most of the vitamin D available get trapped in the accumulated body fat, making it very difficult for the body to have access to the vitamin.
A study published in Medical News Today, suggested that adding vitamin D to a diet with reduced calorie levels could help obese people with low levels of vitamin D to lose weight quickly and easily.
Reliable sources for vitamin D
Most vitamin D can be obtained by exposing our skin to sunlight. Healthy food sources through which the vitamin can be obtained include:
- oily fish, notably salmon, mackerel and sardines
- powdered milk
- fortified foods including fat spreads and breakfast cereals
Calcium can help reduce your food intake and you lose weight quickly
A 15 week program to help obese women lose weight undertaken by a team at Université Laval’s Faculty of Medicine discovered that by increasing the consumption of calcium, participants lost about 6 kg, compared to 1 kg of weight lost by those who did not take calcium. They however concluded that, only those who had calcium deficiency experienced that level of weight loss.
The assumption was that the brain can notice any level of calcium deficiency and try to compensate that by encouraging the intake of more food. By increasing the intake of calcium, the desire to eat more is curtailed drastically.
Thus by taking more calcium as part of your weight loss strategy, especially if you have calcium deficiency, you will be taking the necessary steps to put yourself on the quickest way to lose weight.
One of the functions of calcium is to help blood vessels with the movement of blood around the body. Calcium also helps with the release of enzymes and hormones that helps the body to carry out its required functions. Researchers believe that fat cells are able to release more fat to be burned if the blood cells contain high calcium contents. This means by increasing your calcium intake you will be able to help your body burn more fat to help you lose weight quickly.
It is also believed calcium can help bind fat in gastrointestinal tract or GI tract. This can help stop the bloodstream from absorbing more fat. It can also help with the promotion of weight loss.
Best sources of calcium
Calcium is obtained primarily from milk and dairy products and the under listed are some of the best sources:
- Skimmed and semi-skimmed milk
- Plain and low-fat Yogurt
- Canned salmon
- Frozen and boiled collard
- Black-eyed peas
- Green peas
- Baked beans
- Dark leafy greens including kale, broccoli and turnips
- Iceberg lettuce
Polyphenols are antioxidants found in various foods including berries, apples and green tea. It is polyphenols that help to give these foods their health-boosting and metabolism-boosting abilities. it is believed polyphenols can help boost metabolism by as much as 17%. This can help put the body in a very good position to burn more fat to help put you in the quickest way to lose weight.
A recent study on rats found that EGGG which is the polyphenols found in green tea have the ability to stop weight gain and also stop metabolic syndrome from developing. A similar effect is experienced by drinking green tea. Green tea has the ability to heat your body, making it easier for your body to get rid of calories in the form of heat.
Drinking green tea can keep you warm and calm you as well. This can help reduce hunger and suppress your desire for food, helping with your weight loss effort.