Losing weight and possible ways to speed up your metabolism are always a big topic. It would be easy if there was a wonder pill you could take and magically lose weight overnight! But in reality, that´s not happening.

The good news is that there are some ways to support your metabolism to work properly and burn calories more effectively.

Regarding nutrients, there are some that do help with weight loss and others have no significant part in this.

1. B-Vitamins

B-Vitamins include:

B1 = Thiamine

B2 = Riboflavin

B3 = Niacin

B5 = Pantothenic Acid

B6 = Pyridoxine

B7 = Biotin

B9 = Folic Acid

B12 = Cobalamin

They are all water-soluble and need to be replaced constantly. Our body needs B-Vitamins in every cell and they are an important part when getting energy from carbohydrates, fats or proteins.

In nature, you never find B-Vitamins separately, they always come in groups. As a complex group, they work like a health revolution to our body. Their specific role is to burn the energy providing nutrients like monosaccharides, amino acids, glycerin, fatty acids, cholesterol, and alcohol into the metabolism products of water, carbon dioxide, and urea. 

As a conclusion, that means the metabolism won´t be able to work to its full potential when not all nutrients are available. That makes losing weight even harder.

Here are a few more details about B-Vitamins:

B1 (Thiamine) has an important part when carbohydrates are converted into energy.

B2 (Riboflavin) supports converting protein into muscle cells. Also, the fatty acid synthesis is dependent on Riboflavin.

Did you know …

sports like aerobics, gymnastics, walking or jogging extend your fitness level more when you fuel your body with vitamin B2 rich foods. With a lack of B2, it can happen, that all your hard work in the gym was without success because the training couldn´t be used to generate energy. 

B6 (Pyridoxine), for it to be active there must also be B2 and zinc. This vitamin has also a big part of the fatty acid synthesis and in the protein metabolism. If B6 is missing, valuable amino acids can´t be processed and will be flushed out of our system.

Eating a lot of protein to gain muscles doesn´t bring success when there is no B6 to process the protein into muscle cells.  

Food rich in Vitamin B for example:Almonds

  • Whole Grain
  • Oats
  • Salmon
  • Almonds
  • Broccoli
  • Lean Meat

 2. Iron

Iron is an essential micronutrient.  It is part of every cell in our body but in particular in red blood cells (hemoglobin). Iron is needed to build hemoglobin which has the role of a taxi for oxygen and carbon dioxide. It picks up oxygen in our lungs, transports it through the blood and releases it in tissues, skin, and muscles. Now it´s free to take carbon dioxide which gets transported back to the lungs to be exhaled.

According to the World Health Organization, an iron deficiency is the most common deficiency of the world.

The iron from animal-based food can be absorbed much better than the iron from plant-based food. To enhance the absorption you can also take some additional Vitamin C, for example, a glass of orange juice.

Food rich in iron for example:Beans

  • meat
  • spinach
  • chickpeas, lentils, beans
  • nuts

3. Magnesium

Magnesium is a major mineral, that means it exists with an amount more than 50 mg in our body. (compared with trace minerals like selenium, which have an amount less than 50 mg)

Magnesium is a major part of several hundred enzyme systems. Their role is to manage functions like energy production or muscle contraction.

Food rich in magnesium for example:

  • cocoa
  • whole grain
  • nuts, seeds
  • soybeans
  • vegetables

Having food cravings and overeating can be rooted in nutrient deficiency from too much fast food or processed food in general. As a result, our body craves more and more food to fulfill the needed amount of nutrients.

Another important role of magnesium is it´s relation to stress. When we are stressed, positively or negatively, cortisol is produced and makes weight loss even harder. Cortisol reduces protein and weakens the immune system.

4. Protein

A higher protein intake helps to reduce fat. There are several positive reasons why:

  1. it helps to build muscles and muscles burn more fat, even when they are resting
  2. protein keeps you full longer, so your overall calorie intake will be reduced
  3. requires more energy to be digested – you are burning more calories to process protein than to process fat or carbohydrates

To be clear, eating huge portions of protein alone won´t melt your fat. When eaten too much it can still lead to weight gain just like too much-eating carbs or fat does.

This might not come as a surprise … when you want to be successful with weight loss and maintain your dream weight you should also include some good workouts or some movement in general.

Physical activity strengthens muscles, bones, keeps the blood flowing and makes our heart stronger.

Food rich in protein:Spiegelei 2

  • eggs
  • almonds
  • beans
  • broccoli
  • chicken breast
  • milk