I am a huge fan of the "Low Hanging Fruit" idiom. You should always attempt to find the easiest goals to achieve and bank them as quickly as possible.
When it comes to losing weight, there are many low hanging fruit that will get you good results with minimum effort and increasing your Vitamin D for weight loss is a low hanging fruit.
In this article you will learn about the appetite suppressant, fat burner and fat secretion effects of Vitamin D.
Its shocking, but true...
If you live in North America, there is a 50% chance that you are Vitamin D deficient.
This is a huge problem because Vitamin D is a major player in weight loss, anti-aging, and mental health. Three major issues that affect your health as you get older.
Vitamin D Sources
We get Vitamin D through a process of natural production when we are exposed to sunlight. UV rays from the sun penetrate our skin where it reacts with cholesterol molecules to form Vitamin D. This is our main source of Vitamin D production.
You can also get vitamin D via nutrition however quantities are very limited to meet daily recommended doses.
Vitamin D deficiencies are very common due to our limited time outdoors, poor nutrition and sunscreens which are necessary to prevent cancer but also prevent Vitamin D production.
Vitamin D deficiencies are serious and the cause of many health problems, including heart disease, dementia, diabetes, osteoporosis, and auto immune diseases.
Common Symptoms of Vitamin D deficiency
- Weak immune system, catch a common cold very easily, getting the flu more than two times a year.
- Chronic daytime fatigue regardless of what you do or how much sleep you have had.
- Bone and back pain
- Depression, lack of motivation
- Hair loss, unhealthy nails
These are some symptoms commonly experienced when you are deficient of Vitamin D. They are just indicative and you would have to get tested to confirm your deficiency.
Vitamin D and Weight Loss Results
“Participants on Vitamin D supplements lost 9.3 pounds more than those that did not supplement”
There is sufficient evidence to prove that vitamin d influences weight loss. A recent Vitamin D Study in Italy showed that those who supplemented with 25,000 IU of Vitamin D lost an average of 8.4 pounds, while those who supplemented with 100,000 IU of Vitamin D lost an average of 11.9 pounds.
The participants who did not supplement with Vitamin D lost an average of 2.6 pounds. The shows the clear link with Vitamin D and weight loss.
How Does Vitamin D cause Weight Loss?
1. Fat Burning Effect
Vitamin D has a profound effect on fat. It is literally a fat burner. This fat burning effect comes from Vitamin D being able to cause a significant decrease in PTH (parathyroid hormone).
This decrease in PTH sets of a chain reaction that switches of genes that promote fat production and storage, and switches on genes that promote fat breakdown and the usage of fat for energy.
A decrease in PTH also stimulates our sympathetic nervous system which is well known to increase the breakdown and usage of fat for energy.
Lastly the increased stimulation of our sympathetic nervous system causes an increase in our metabolism which burns even more energy and stores less fat.
The overall effect is a reduction in total body fat which results in weight loss.
2. Appetite Suppressant
Hunger and cravings are probably the number one causes of weight gain. We all know about those irresistible cravings and hunger.
Vitamin D reduces hunger and cravings by increasing our insulin sensitivity and promoting its appetite suppressant effects.
Insulin is a major appetite suppressant and Vitamin D makes our bodies and minds more sensitive to the appetite suppressant effects of insulin.
The result is a massive decrease in the feelings of hunger and cravings which helps us stay on track with our diets.
3. Calcium Deficiency
Vitamin D also plays a major role in calcium absorption from the gut. If you are deficient in Vitamin D then you will most likely be deficient of calcium.
Calcium shares many of its fat burning and weight loss properties with vitamin d. A deficiency in vitamin d and the subsequent calcium deficiency will cost you the weight loss properties of both the vitamins.
In addition, calcium prevents the absorption of fat from the gut. This is a bonus effect that promotes fat loss via excretion.
Bonus Effect - Vitamin D and Anti-Aging
- Vitamin D influences skin aging via a broad variety of mechanisms, that include protection against UV-induced cellular damage, detoxification, and regulation of genes important for cellular aging. It acts in a similar manner to anti-oxidants to prevent wrinkles and age spots.
- Vitamin D also plays multiple roles in muscle strength and tone, and there is a direct relationship between vitamin levels and age related muscle loss. This is particularly important for in facial aging, as decreased muscle tone and strength in facial muscles are the chief causes for a droopy older looking face.
How much Vitamin D do you need?
The recommended dose of vitamin d varies significantly by many factors, that include location, skin colour and even altitude.
The institutional recommended dose is 400iu to 800iu however much higher doses are required to get all the additional benefits of Vitamin D.
Doses up to 4000iu daily can be taken safely, so most practitioners recommend 2000 to 400iu daily, to get all the benefits of Vitamin D.
How to get More Vitamin D
Getting more full body sunshine is the easiest way to get more vitamin d through natural production however this exposure needs to occur without sunscreen and that causes a major risk of skin cancer.
The other issue with too much sun exposure is accelerated aging. UV radiation from sun exposure is a guaranteed way to age your skin.
Standing in the midday sun for 10 minutes with arms and legs exposed and no sunscreen can generate about 10000iu of Vitamin D.
The next way to get Vitamin D is via nutrition. Fish including, salmon, tuna, and mackerel all have decent levels of Vitamin D but none high enough to meet the requirements of 2000-4000iu.
There are many foods that are artificially fortified with Vitamin D, like milk, butter, and cereals however this is equivalent to just taking a supplement.
As you can see there is a limited range of foods that are good natural sources of vitamin D3. Vitamin D2 the type found in vegetables is not as effective as vitamin D3 in elevating blood levels and trying to reach required levels with vegetables is futile.
The benefits of Vitamin D to weight loss and anti-aging are clear and correcting a deficiency is easy.
Fix your deficiency to reap the appetite suppressant, fat burning, fat secretion and anti-aging benefits of Vitamin D.