Leave the fat burners alone
When we talk about fat loss we often concentrate on things like calories and macros. These are clearly important when it comes to releasing unwanted body fat.
But it’s the micronutrients that are really necessary to control hormone function and also energy production within the cell. To allow your body to function and burn fat as effectively as it’s designed to. It has to have the essential fuels and micronutrients to perform those functions.
Now of course as with all nutrition, we are all going to be completely different and our bodies have different needs. Without having your blood analysed it’s hard to know what, if anything, your body may be deficient in.
So the purpose of this article is to give you some of the science behind certain micronutrients, and their uses. Then to give suggestions on how you can support your body in making sure it’s getting all of the right micronutrients and ensure it can effectively burn body fat.
If you are concerned that certain things aren’t happening as they should in your own body, it goes without saying you should contact a medical professional to discuss your concerns further.
But with some continual tweaks to your nutrition or supplementation where necessary, we can give our bodies some nutritional backup and support. I find that this is more essential than ever as women get older and approach menopause, as hormonal balance is key in being able to effectively burn body fat.
When it comes to releasing body fat and improving your health, I believe in a food-first approach. Real food doesn’t just contain one micronutrient, it contains lots. Whole foods have essential components to allow them to work as they are supposed to within the body.
Always prioritise good nutrition practices, eating whole foods first, along with having good sleep and stress management in place.
Supplements and processed foods are often fortified and synthetic and the body doesn’t respond to those the same as it does when it comes from nature.
Meaning that we want to get as many nutrients from our food first. This is why I will always recommend eating an abundance of real and whole foods.
You can’t expect to live off junk food, then take a few supplements and the body to be able to perform as you want it to.
So the following recommendations are specific to overall health, fat loss and in addition to a good and balanced diet, well for at least 80% of the time.
Magnesium is required for many functions within the human body and is responsible for the functioning of over 300 enzymes within humans.
From supporting maintaining healthy blood pressure, regulating blood sugar, muscle and nerve function, preserving bone development, to allowing the body to rest and relax and being one of the key nutrients required for energy production. The mitochondria is the powerhouse of the cell and produces energy. If magnesium levels are low the body struggles to reproduce new mitochondria and your energy levels can suffer as a result.
Making sure that you get enough of this mineral can help support your mitochondria’s ability to burn fat and optimise hormones as well says Shawn Stevenson in his book ‘Eat Smarter’ . In his book Stevenson sites that a number of studies showed that test subjects with optimum levels of magnesium had lower levels of body fat and a lower body mas index and it can reduce the risk of insulin resistance and type 2 diabetes
- Spinach & kale
- Almonds, cashews & brazil nuts
- Dark Chocolate
- Black beans
- Salmon, mackerel & halibut
Due to modern farming practices and heavy metals in soils, and lack of minerals in soil from overfarming, many people are not getting enough magnesium even from the foods we eat.
It is thought that a typical Western diet may provide enough magnesium to avoid magnesium deficiency, but it is unlikely to maintain high-normal magnesium levels and provide optimal risk reduction from coronary artery disease and osteoporosis. This is why supplementation may be supportive in aiding health and weight management.
My favourite Magnesium Supplement is the magnesium spray from Better You. It’s transdermal meaning its applies to the skin and is absorbed straight into the blood stream rather than having to travel through the digestive system as you would do with a pill
Vitamin D is essential for bone health but it’s also being discovered that it’s also a key player in creating muscle. It’s shown to help support recovery after workouts, boost aerobic capacity, and support muscle growth and bone density.
Amazingly more recent research has shown what a major player vitamin D has been in the fight against ‘the rona’ too, as people with optimal vitamin D levels have shown to have a less severe response to it.
Vitamin D is found in foods such as salmon, tuna and mackerel, fortified milk, cheese and egg yolks. But we get most of our vitamin D from the sun.
But many of us don’t get out enough, or when we do we are wearing clothes or sunscreen we often aren’t getting enough to gain adequate levels. It’s advised to supplement with vitamin D, especially in the winter months.
Again my preference here is again with Better You and their high dose oral spray.
Omega 3’s are an essential fatty acid, which means that the body cannot produce itself. Its also something that we don’t get enough of in our diets, again unless we are eating a lot of oily fish
Omega 3’s are shown to help to reduce the inflammatory response in the body, helping to manage cortisol levels, reduce leptin resistance (leptin is what signals the ‘i’ve eaten enough’ response) as well as to support the management of glucose levels and insulin resistance.
Omega 3’s are essential to good health and should be a priority in your diet.
Foods that are naturally high in Omega 3’s:
- Oily Fish such as salmon, mackerel, tuna, herring, and sardines
- Flax Seed
- Chia Seeds
The Bottom Line
Whilst there are many fat loss products out there on the market, most of which I would steer clear of. Look at prioritising a health first approach by optimising micronutrient intake and eat a wide array of natural whole foods first.
I would always start with these 3 supplements as the building blocks and foundations of good health, then if you still need a more specific supplementation plan it’s best to discus this with a nutritionist to get a personalise plan. But always start with the basics of clearing up your nutrition before you head out trying to reach your goals by just hoping the supplements will do the work for you.
A healthy body that functions optimally will find it much easier to maintain a lean body mass, and supplements can help to work towards achieving that. But you have to get your health basics in place first and foremost.
If you are on any type of medication or have any ilnesses you should always consult with your doctor before taking any supplements.
Find more of my nutrition favourites over on Amazon
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