For lots of us, losing weight sustainably can be an uphill struggle. With so many quick fix, fad diets on the market, it can be difficult to know where to start. Our diet is important of course, but what about vitamins and minerals? These essential nutrients play a bigger role than you might think. Here’s my guide to supplements and weight loss.
Losing Fat
Weight loss doesn’t always equal fat loss. When you lose weight, muscle mass tends to be reduced as well. However, what you probably want to reduce is body fat - both subcutaneous fat (under the skin) and visceral fat (around the organs.) Along with losing muscle mass, another common side effect of weight loss is a reduction is metabolic rate. This can impact our ability to burn calories.
Protecting Your Muscle
A high protein intake boosts metabolism, reduces appetite and impacts several weight-regulating hormones. This means eating plenty of protein can reduce muscle loss, which should help to keep your metabolic rate higher as you lose body fat.
Protein is also essential for muscle repair, so if you’re working out a lot, you might want to up your intake. A supplement can help with this. Along with your traditional protein powders, don't forget about collagen. This important protein provides the skin with structure and also supports the health of our joints, bones and arteries.The Importance Of Macronutrients
Macronutrients are building blocks for your body – protein, being one of them. Carbohydrates and fats are the other two. These three components can be increased or decreased depending on your weight loss goal.
For weight loss, the general rule is to increase the proportion of lean protein, increase healthy fats and be selective about the type of carbohydrates you eat.Carbohydrates shouldn’t be overlooked as they contain fibre that is important for heart, gut, muscle function and hormone health. Plus, they keep you feeling fuller for longer. We often make the worst nutritional choices when we’re hungry or starving. If you are unable to get adequate fibre from your diet, it’s worth supplementing.
The Missing Link: Micronutrients
Micronutrients (vitamins and minerals) are the missing link in weight loss. Our bodies need these nutrients to convert food into energy.
Yes, you can lose weight by creating an energy deficit and by tweaking your macros, but to sustain it, you need vitamins. These nutrients help to ensure you still have energy, your mood stays stable, your skin, hair, nails stay in great condition.
If you aren’t getting enough vitamins in your daily diet, you might want to try a supplement.
Find out more about the benefits of micronutrients in our blog:
https://www.kcl.ac.uk/policy-institute/assets/getting-used-to-life-under-lockdown.pdf
