In my years of being a trainer and health enthusiast, here's what I know for sure -- belly fat is hard to shed.
Even for those who have an active lifestyle and strictly monitor their diets, losing those extra pounds around the waist can be a struggle.
For successful weight loss, nutrition is critical.
We've done a ton of research and interviewed several dietitians, and we all came to the conclusion that when it comes to weight loss, not all vitamins are made equal.
Let's take a closer look.
Quick Summary
- To effectively lose belly fat, consider incorporating vitamins like B-complex, vitamin D, Iron, magnesium, and Vitamin C into your diet.
- The vitamins beneficial for shedding belly fat include B-complex vitamins, vitamin D, Iron, magnesium, and Vitamin C, with additional natural solutions like green tea extract, turmeric, and caffeine.
- According to the National Institute of Health (NIH), if you follow a restricted diet with lower calorie intake, specific vitamins play an essential role in fat oxidation, enhancing weight loss.
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While vitamins can provide an added boost, it's essential to remember that weight loss is a marathon, not a sprint. In my opinion, a consistent lifestyle change is the true key to success.
Do Vitamins Really Influence Weight Loss?
In my journey to shed some pounds, I quickly realized that there's no magic pill for weight loss. It's all about creating a caloric deficit.
But here's the thing: When you eat less than what you burn, your body recognizes the deficit and dips into its fat cells for energy.
That's when vitamins come into the picture to accelerate this process.
According to National Institute of Health (NIH), if you follow a restricted diet with lower calorie intake, specific vitamins play an essential role in fat oxidation; therefore, taking these can enhance weight loss [1].
Also, National Institute of Health mentions that vitamin deficiency can spike your hormones, make you feel hungry, and consume more calories [2].
Including vitamin and mineral supplements in your diet can help you correct these deficiencies, eat less, help you lose weight, and burn fat.
Vitamins (And Minerals) To Burn More Belly Fat
I remember when I hit a plateau in my weight loss journey, and no matter what I did, the belly fat just wouldn't budge. That's when I started looking into dietary supplements. While they aren't a magic solution, they gave me that extra push I needed.
Before taking any of the following supplements or vitamins to assist with weight loss, consult your doctor. This is especially true if you are pregnant, breastfeeding, or have underlying health conditions, such as high blood pressure, diabetes, or heart disease.
1. B-Complex Vitamins
B-complex vitamins are well-known for enhancing weight loss. According to National Institute of Health, most energy drinks and fat-burners contain these vitamins [3].
The fundamental function of the B vitamins is to assist your body with processing sugars, proteins, fats and utilize the stored energy.
Low levels of vitamin B mean slower metabolism, which can be one of the reasons behind stubborn belly fat.
Vitamin B can be found naturally in milk, lentils, whole grains, or bananas, but dietary supplements containing all eight essential vitamin Bs ( called B complex vitamins) can be easily bought in stores or online.
Vitamin B supports a healthy nervous system, aids in red blood cell production, and contributes to the conversion of food into energy.
Furthermore, B vitamins are crucial for promoting radiant skin, strong hair, and overall cognitive function.
2. Vitamin D
A 2022 study published in National Library of Medicine mentions that if you crave more food when the weather is cold, it's because low vitamin D levels cause your body to produce hunger-stimulating hormones [4].
Sufficient daily vitamin D levels are essential for burning fat. According to a 2011 study published in the American Journal of Clinical Nutrition, adults taking vitamin D supplements lost significantly more belly fat than those not taking any [5].
The vitamin D you can obtain from food (like egg yolks, fortified milk, tuna, fatty fish) is not always enough. If you are unable to spend some time outdoors, it's recommended to take vitamin D supplements regularly.
3. Iron
I never really paid attention to my iron levels until I started feeling constantly tired and weak. It was an iron deficiency. And let me tell you, it's not something you want to ignore.
Iron also plays a vital role in weight loss and energy production.
As per a 2014 study published in National Library of Medicine, it contributes to decreasing body weight by carrying oxygen to your cells, including your muscles, to create energy that helps to burn fat [6].
Eating iron-rich food such as lean meat, shellfish, beans, or spinach combined with food rich in vitamin C can help your body absorb iron better.
Note, iron is vital, but high doses can be toxic. Before taking any, ask your doctor to provide medical advice.
4. Magnesium
A 2013 National Institute of Health study shows that reduced magnesium intake is linked to insulin resistance and can lead to weight gain [7].
Magnesium plays a crucial role in transforming fat into energy and coordinating cell respiration. This process helps you expend more energy in endurance workouts, leading to fat loss.
Magnesium can be naturally found in nuts, seeds, legumes, and leafy green vegetables.
5. Vitamin C
Vitamin C is vital for the absorption of other vitamins. According to the study of Arizona State University, people with high levels of Vitamin C burn more fat during exercise [8].
Moreover, it also helps produce one of the critical fat-burning amino acids: L-Carnitine.
Therefore increasing your daily Vitamin C levels may result in improved weight loss.
Vitamin C is naturally present in abundance in citrus fruits.
Other Natural Solutions
During my weight loss journey, I didn't just rely on vitamins. I explored other natural supplements, and some of them were game-changers in helping me shed those stubborn pounds.
Green Tea Extract
Even though green tea is not a vitamin, it is still worth a closer look when it comes to weight loss. A study in National Library of Medicine shows that it is packed with antioxidants, thus known to increase energy metabolism [9].
With its soothing aroma and refreshing taste, incorporating green tea into one's daily routine can provide a delightful and health-conscious approach to support weight loss endeavors while embracing the nourishing benefits of this great beverage.
Soluble Fiber
Soluble fiber aids in reducing abdominal fat by promoting a sense of fullness, leading to decreased calorie consumption.
Foods such as fruits, vegetables, legumes, oats, and barley are excellent sources of soluble fiber and can support weight management and overall health.
Caffeine
By now, several studies show that consuming caffeine can help boost metabolism and increase fat burning.
As per a 2019 National Institute of Health study, drinking coffee can also help suppress appetite, which can help remain in a caloric deficit [10].
However, this might not be an optimal ingredient if you're stimulant-sensitive since it could cause some unwanted side effects like sleeplessness and jittery feelings.
Prebiotics
Specific probiotics, like Lactobacillus and Bifidobacterium strains, have been shown in a study by National Institute of Health to aid in reducing abdominal fat [11].
These beneficial bacteria promote a healthier gut microbiome and may lead to weight loss. For instance, L. gasseri and B. breve strains are associated with decreased belly fat.
Turmeric
Regularly consuming turmeric has been proven to help reduce belly fat since it helps increase the bile production present in the stomach.
A sudy published in National Library of Medicine shows tha this digestive juice helps in emulsifying fat and its metabolism [12].
FAQs
How Can I Lose Belly Fat Fast?
To lose belly fat, start a low-calorie diet, incorporate exercise and certain vitamins or supplements that help you burn fat more efficiently. Keep a nutrition journal to make sure you consume fewer calories. Again, there is no magic pill to make your body lose belly fat automatically, so these healthy life choices should be your priority.
What Foods to Avoid if You Want a Flat Stomach?
If you want a flat stomach, maintain a healthy weight and avoid consuming too much red meat, sugar, processed food, alcohol, and dairy products. It requires commitment, so make sure to do your utmost to reject the temptation of these food products.
What Exercises Burn the Most Belly Fat?
The exercises that burn the most belly fat are aerobic exercises such as brisk walking or light jogging.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1564400/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6775441/
- https://pubmed.ncbi.nlm.nih.gov/30074168/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6071442/
- https://academic.oup.com/ajcn/article/95/1/101/4576486
- https://pubmed.ncbi.nlm.nih.gov/24770833/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3589265/
- https://news.asu.edu/content/vitamin-c-depletion-has-links-lower-fat-oxidation-not-weight-loss
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4025876/
- https://pubmed.ncbi.nlm.nih.gov/30335479/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8540110/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6582779/
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