The most essential nutrient your body needs for weight loss is whatever one you are missing! So simple in concept, right? But how do you know what you are missing? Here are the most common missing nutrients in adults, along with signs & tips to make sure you are getting enough to put your body in the best possible shape to achieve your ideal weight loss & optimal health.
Most experts agree water is the most essential nutrient the body needs. So how can you tell if you are dehydrated? The five major signs that you should be consuming more water are:
- You Feel Tired
- Your Skin is Dry
- Your Eyes Look Sunken In
- You’re Constipated
- You Have Headaches &/or Feel Dizzy
Your daily goal for water intake is to take your body weight in pounds & divided it by 2. That number is the amount of fluid ounces in water should consume each day. Of course it does not ALL have to be guzzled as most fruits & vegetables have high water content so getting your 5-6 servings of produce each day will be very beneficial in preventing dehydration. On the other hand, sodas (even diet), soft drinks & juices (even 100%) have too much sugar &/or other chemicals to count towards your water source so please drink them in moderation if at all. In some cases they can even contribute to dehydration.
Fiber is filling, and it’s found in foods that are relatively low in calories, so it’s central to weight control. In addition fiber-rich foods lower the risk of developing chronic conditions, including heart disease, cancer, & type 2 diabetes.
Here are the signs you may not be getting enough fiber:
- Weight Gain
- Nausea & Tiredness
- Blood Sugar Fluctuations in Diabetics
Here is the daily goal for Fiber intake:
Men 19-50 years: 38 grams; 51 and older: 30 grams
Women 19-50 years: 25 grams; 51 and older: 21 grams
The best foods for increasing fiber intake are Fruits, Vegetables (seeing a common theme here?), Quinoa, Millet, Barley, Wild Rice & 100% Whole Grain Crackers, Bread & Pasta. Bottom line – white carbs are not particularly your friend. I went to a lecture recently with Dr. Don VerHulst & he said “The whiter the bread the sooner you’re dead.” Not exactly the most uplifting statement but if you keep in mind while you’re grocery shopping you may make some better choices!
VITAMINS & MINERALS
Our bodies need a beautiful combination of many vitamins & minerals to achieve optimal health & weight. And the best source of any vitamin or mineral is to intake directly through its food source – so eating a well balanced diet is one of the best things you can do for your body. However, almost no diet is perfect so it is highly recommended to take a multi-vitamin each day as an insurance policy. Especially since even if you are eating a well-balanced diet, your body may still be missing some essential nutrients & it can be hard to determine which one(s) it is.
Some of the most important nutrients for weight loss are Omega-3 Fatty Acids/Fish Oil, Vitamin D, Vitamin C, Vitamin B, Magnesium & Calcium – so make sure you are choosing a multi-vitamin that contains these essentials.
The #1 reason I sell It’s Vital – Advanced Formula Multi-Vitamin is because I use it! It supplies my body with all the essential vitamins, minerals, antioxidants, and phytonutrients needed on a daily basis – but the best part is I always know it is fresh because it has a mint-flavored coating & unlike other multi-vitamins this powerful, it is easy on the stomach. I recommend it to many of my clients who have stopped taking a multi-vitamin due to the fact it made them have nausea.
Do you have a question on a particular nutrient you think you may be missing? If so – post it here & I will be happy to answer you!