The Connection Between Vitamin D and Weight Loss

So many times when we attempt to lose weight, our only focus is on what foods we should and should not be eating. There is a pretty strong commitment to eating less and consuming low-fat foods. However, what is not often considered is the role that getting the proper nutrients (vitamins and minerals) plays in enabling people to lose weight. In this post we will discuss Vitamin D and how it can help dieters get rid of extra pounds.

 

When most people think of vitamin D they think of building strong bones and this is correct. Vitamin is important in building strong bones.  What many individuals do not know is that it is also effective in helping people control what they eat and subsequently, lose weight.  

 

Many people do not get an adequate amount of vitamin D, especially during the winter months when the sun comes out less (unless you live in a place where it is sunny all year).  Persons that are over weight tend to be at greater risk for having deficiencies in vitamin D then those that are not. This is because fat absorbs the vitamin D that a person does have and prevents the body from using it.

 

When a person does not get enough of this vitamin, leptin ( a hormone) does not work as it should. Leptin “tells” the brain that you have eaten enough and no longer need to eat.  When you don’t have enough, it is easy to overeat, long after your body has had enough food.

 

It is good to know that getting enough vitamin D can reverse this effect on Leptin. To accomplish this, individuals need to get about 800-1100 International Units (IUs) a day. This amount can be difficult to get from food alone. Often times, supplementation is required. Taking a multi-vitamin everyday will give you some of what you need.  Hanging out in the sun will provide you with plenty of vitamin D as well. In fact, it is the best source available.  Sitting out in the sun for 10 minutes without sunscreen a few times a week is enough to give you a good dose of this vitamin.

 

Food is also a good source of vitamin D. Following is a quick list of foods that contain it. Catfish, salmon, fortified orange juice, sardines (with oil) and tuna fish are all good choices.

 

Vitamin D affects the hormone Leptin, which signals to your brain that you have eaten enough. This can be pretty helpful when you are attempting to lose weight. Laying out in the sun, taking a multi-vitamin and eating vitamin D rich foods, can help you get the proper amount of this vitamin. Combined with a low fat diet that is rich in good fats, fruits, vegetables and lean proteins can help you lose weight. Take it step further and adhere to a challenging (but not too difficult) exercise and strength training program and you should be on your way to getting the body that you want.

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