15 Golden Ways to Lose Weight and Achieve Fitness (Part II)

8. Vitamin D.
In addition to the obvious benefits of vitamin D, including reducing the risk of cancer, you should know that this vitamin also helps boost your immune system and regulate your appetite. Therefore, you should not underestimate its importance in your diet. Researchers’ study of vitamin supplements shows that this vitamin increases the fat burning rate by 7%. Another study from the University of Minnesota found that taking this vitamin was associated with more fat burning, especially in the abdomen.
9. Unsaturated fats
These healthy fats strengthen the heart and keep you full for a while. They also prevent the accumulation of fat around the abdomen. A study published in the Journal of Nutrition shows that people who consume unsaturated fat sources such as avocados in their main meals are 40 percent less likely to eat in the later hours of the day.
10. Calcium
As you know, calcium is good for your bones; But did you know that calcium also helps burn more fat in the body? Because this mineral causes fatty acids to be converted into energy. In addition, calcium ensures that insulin works properly in the body. Because insulin is one of the main hormones that is responsible for regulating our blood sugar levels. The good function of insulin in the body helps maintain our energy throughout the day. As a result, you’re less likely to go for snacks and not fill your stomach with junk food.
11. Vitamin C.
Have you ever felt that your mind gets upset when you are stressed? This is not a problem for you. Stress causes the body to secrete cortisol, which plays a significant role in increasing the level of fat accumulation in the body. This consequence can be worse: According to a study published in the American Journal of Clinical Nutrition, you sleep less when you are stressed. As a result, you are constantly exposed to junk food late at night. Fortunately, vitamin C is a powerful antioxidant that is very effective in counteracting stressful situations. According to researchers, taking vitamin C reduces cortisol levels and blood pressure in anxious people and prevents overeating.
12. Selenium
This mineral is the key to thyroid health. You may ask why? The thyroid is a small gland under the neck that controls the secretion of hormones in the body. Digestion of food, energy consumption and even metabolic efficiency are among the thyroid glands. Selenium not only helps the thyroid function properly, but also protects various glands against inflammation. Many people with hypothyroidism have poor metabolism and gain weight quickly. Fortunately, recent studies have shown that taking 80 micrograms of selenium a day through supplements reduces the number of antithyroid antibodies in the body.
13. B family vitamins
The fact that these vitamins are called B (B) does not mean that they are in the second category. Vitamin B-1 (thiamine) converts carbohydrates into energy, and vitamin B-2 (riboflavin) helps release energy in the body. Vitamin B-6, or pyridoxine, on the other hand, helps extract energy from food by regulating enzymes. Finally, vitamin B-12 boosts metabolism. Two separate studies show that people who are overweight or obese usually have low levels of vitamins B-1 and B-12.
14. Roy
Because it is low in a mineral, our body needs a small amount of it. However, anyone can be zinc deficient. People with zinc deficiency often suffer from weakened immune systems and fatigue. Because zinc helps break down fats and proteins in the body by producing stomach acid. In addition, those who are low in zinc do not secrete enough insulin. As a result, they tend to overeat because they are constantly hungry and lack energy.
15. ﮔﺎﻻﺕ ﮔﺎﻟﻮﮐﺎﺗﭽﯿﻦ ﮔﺎﻻﺕ (EGCG)
This powerful antioxidant, found exclusively in green tea, boosts metabolism. EGCG or ﮔﺎﻻﺕ ﮔﺎﻻﺕ simultaneously increases the breakdown of fat in the body and prevents the accumulation of fat in the body by generating heat by burning calories. Taiwanese researchers surveyed more than 1,100 people over a 10-year period and found that those who drank green tea had 20 percent less fat than those who did not.
Read the first part here: 15 golden ways to lose weight and achieve fitness (part one)
Source: eatthis

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