Everyone wants to look fit and feel the happiness of being healthy. But there are people who lose weight only to gain back after a time span with all the emotions shattered. According to the studies a gradual and steady weight loss lasts longer and is able to keep the fats away. 

It is no more a secret that obesity is growing at an alarming and the food habits are the main culprit. Despite of using various fat loss methods, the only sustainable solution lies in following and adopting nutrient rich diet. It is the only way to prevent the fats and sustain weight loss. 

Before setting the weight-loss target try analyzing the things and know what you want to achieve. Prepare yourself for the lifestyle and dietary changes and stick to it to achieve the weight loss target. There are various factors that determines how long you can sustain the weight loss. Nutrient intake is one of the key factors that can help you lose and manage weight.

There are varieties of foods that are rich in nutrients and good to your taste buds. There are some important nutrients that are required for weight loss.

Vitamin D

Vitamin D is not just about bone health but its deficiency can cause weight gain and health issues related to high BMI. Also, it causes chronic inflammation. It was a belief that vitamin D is fulfilled through sunlight and the body can always meet the required amount of it. Unfortunately, the major part of population is found to have deficiency of vitamin D. 

Eating foods rich in vitamin D or taking supplement can help a person lose weight and sustain it for a long time. 

Magnesium

It is an important nutrient required by various organs and glands for enzymatic reactions. Magnesium plays a role in insulin regulation and can be directly linked to insulin resistance. In insulin resistance the blood sugar level increases and is stored as fats in the body. Meeting the daily requirement of magnesium can help decrease blood sugar and manage weight loss.

Foods rich in magnesium include spinach, soymilk, cashews, peanuts and legumes.

Carotenoids

Carotenoids give color to fruits and vegetables. Foods rich in carotenoids are associated with decrease in weight and low intake of carotenoid have shown increased BMI (body mass index). The antioxidant property of carotenoids may decrease systemic inflammation. 

Foods rich in carotenoids include mango, red bell pepper, carrots, pumpkin, etc.

Vitamin C

This vitamin is known to boost immunity and prevent various health issues. Being rich in antioxidant it is important for sustainable weight loss. A slight increase in weight can cause systemin inflammation leading to hormonal imbalance and metabolic problems. Taking daily dosage of vitamin C checks the systemin inflammation and is beneficial in weight loss.

Foods rich in vitamin C include broccoli, strawberries, orange, kiwi, etc.

Iron

Adequate amount of iron intake ensures supply of oxygenated blood to all the body parts. Low iron intake over a long time can cause chronic iron deficiency and lead to iron deficiency anemia. Lack of oxygenated blood throughout the body affects mental health and can adversely affect weight loss journey. Studying the research, it is found that taking iron supplements may result in weight loss and decrease BMI. 

Foods rich in iron include legumes, chickpeas, green leafy vegetables, tofu, etc. 

Zinc

A diet low in zinc can trigger weight gain. Meeting the daily requirement of zinc can improve insulin resistance and cause less fat deposit. Low calorie diet along with zinc supplement can have significant effect on weight loss.

Foods rich in zinc include nuts, cashews, pumpkin seeds, etc. 

Probiotics 

Gut health plays a major role in weight loss and weight gain. A healthy gut can effectively support sustainable weight loss. 

Probiotic and prebiotic foods include curd or yogurt, kefir, etc.