7 nutrients fight back stubborn fat

To lose weight, people often only pay attention to the calories they consume and ignore the nutrients closely related to the weight-loss effect, resulting in long-term loss. The following 7 nutrients can speed up your body's metabolism and turn your body into an efficient machine that burns fat.

1. Water

Water is the most indispensable nutrient in the human body. Drinking a glass of water half an hour before each meal not only cleans the stomach and eliminates toxins in the body, but also increases the feeling of satiety, allowing you to eat only when you really need food.

In addition, drinking enough water every day will significantly reduce the amount of meals you eat, and also change your cravings for food. Because with enough water, your body will prefer protein to fattening carbohydrates.

More importantly, when the amount of drinking water increases, it activates the activation of hormone-sensitive and fat-burning enzymes in the body, and body weight will naturally decrease. Studies have shown that a glass of water can stimulate the sympathetic nervous system for 1.5 to 2 hours, and then the adrenaline secreted can gradually consume the fat stored in the body, resulting in a significant reduction in excess weight. Compared with dieting, the weight loss achieved by this method is more stable and lasting.

2. Cellulose

Although we have been emphasizing the importance of cellulose, there are still some people who are indifferent to it. Their daily intake is only 15 grams, far below the 25 grams needed to maintain good health. If the amount of fiber consumed by the body is too low, you can increase the risk of constipation and heart disease. In addition, too little cellulose intake can also cause the development of certain cancers and type 2 diabetes.

On the contrary, supplementing enough fiber can make you feel full and keep you away from the temptation of candy. Therefore, it is wise to use cellulose to lose weight.

To get a lot of fiber, eat more weight-loss foods such as fruits, vegetables, whole grain grains and beans. In order to prevent the discomfort caused by cellulose supplementation, such as abdominal distension, body swelling and other symptoms, we should follow the principle of step-by-step and drink more water. In this way, you can replenish cellulose safely.

3. OMEGA-3 fatty acids

If your diet is deficient in omega-3 fatty acids for a long time, it can lead to dry skin, heart disease and even depression.

In pursuit of weight loss goals, most people are afraid of the word "fat". However, eating foods rich in Omega-3 fatty acids can make people healthier, look younger, and make them more relaxed and natural. Most importantly, if eaten properly, it will not make you gain weight.

Therefore, during weight loss, you should add foods rich in omega-3 fatty acids, such as salmon, sardines and flaxseeds, which are good sources of omega-3.

4. Folic acid

You know what? Most women receive only half the recommended amount of 400 IUs of folic acid daily supplements, a situation that people often blame on low-carbohydrate diets.

Studies have found that a lack of folic acid in the body is linked to the development of heart disease and colon cancer. In addition, if a woman lacks this nutrition during pregnancy, it can lead to lesions in the fetal nervous system.

Eating folic acid fortified foods not only supplements folic acid, but also supplements fiber. Studies have shown that women who regularly consume folic acid fortified foods achieve satisfactory weight loss results. If necessary, you can also take folic acid preparations to protect your health.

5. Calcium

Although we all know that calcium plays a very important role in maintaining health, there are still a considerable number of people whose daily calcium intake only reaches one-half of their daily needs. Calcium not only enhances the density and strength of bones, but also prevents osteoporosis and also regulates blood pressure.

When the body consumes enough calcium, it also helps burn fat, so calcium is also very good for weight loss. One cup of skimmed milk only contains 80 kilocalories. Drinking more milk will not only provide your body with a lot of calcium and protein, but your lower abdomen will also become flat and firm without realizing it.

6. Vitamin D

This vitamin makes a good pair with calcium, so vitamin D is added to some dairy products today. Vitamin D is also considered a good helper in preventing many chronic diseases, such as diabetes, various cancers, multiple sclerosis, rheumatoid arthritis and high blood pressure. Similarly, most people consume less than the 200 international units their body needs per day, so vitamin D is also a nutrient that the body often lacks.

Although the body can make some of its own vitamin D after exposure to sunlight, because people apply sunscreen, the body's ability to produce vitamin D is reduced, especially for women.

In nature, almost all substances containing natural vitamin D are found in cod liver oil and some other fish, so in addition to eating fish, the most convenient way is to take vitamin D preparations. Therefore, supplementing enough vitamin D while eating dairy products will maximize the slimming effect.

7. Iron

Do you feel so tired that you have little energy to exercise? Or is it difficult to complete the prescribed training plan during exercise? If this is the case, you may have iron deficiency. Studies have found that 1 in 5 women have low iron levels in their blood, so supplementing iron is very beneficial to restoring physical fitness and enhancing the body's resistance.

After iron is replenished, as the energy becomes stronger, it will correspondingly improve the exercise efficiency of bodybuilders and burn more calories. As a result, the bloated waist will become increasingly slender and slim.

Foods rich in iron include: sea clams, beef, shrimp, turkey, and pumpkin seeds. Vitamin C must also be supplemented with iron, because vitamin C can enhance the body's ability to absorb iron. Therefore, while eating the above iron-rich foods, drinking a glass of orange juice, or half a grapefruit, or a plate of tomato salad will increase iron absorption. (Internship Editor: Yan Lili)