Are You Overweight and Undernourished?
It can be difficult to look at someone who is overweight and realize that they are malnourished, but that is exactly what is happening to many people in the U.S. They are getting more than enough calories, mostly from sugar and fat, and few of the vitamins, minerals and other nutrients needed for good health.
In fact, these excess empty calories burden the body and deplete it of nutrients. Studies of overweight people, especially children, show shortages of basic nutrients: calcium, iron, vitamin D, B vitamins, magnesium, chromium, and omega-3 fatty acids.
These nutrient shortages affect mood, energy and the ability to build muscle. They contribute to insulin resistance and poor immunity. Excess body fat causes a chronic state of low-grade inflammation, and inflammation makes it harder to lose weight. In short, it’s a vicious cycle: the more overweight and undernourished you are, the harder it becomes to do what you need to do to lose weight and build lean, healthy muscle.
If you’re in this kind of situation, what can you do? For starters, know that getting proper nourishment will help you lose weight.
- As you start to cut calories, make sure you are taking a good multivitamin, with 25-50 mg of most of the B vitamins (with 400-800 mcg of folic acid and at least 500 mcg of vitamin B12.) The B vitamins help convert sugar and starches to energy, a process known as carbohydrate metabolism. A shortage of any one of the Bs makes it hard for cells to use energy properly.
- Get extra vitamin D—2,000 IU a day, or more if you have low blood levels. Low blood levels of vitamin D interfere with the proper function of insulin-producing cells.
- Get at least 200 mcg a day of chromium, and 400-1,000 mcg a day if you have prediabetes. Getting enough chromium improves insulin sensitivity.
- Take 1,000-3,000 mg a day of fish oil a day to improve insulin sensitivity and lower triglycerides.
- Take at least 350 mg of supplemental magnesium. People who get enough magnesium are less likely to develop diabetes and have better energy levels. Many people don’t get enough of this essential nutrient.
- Finally, when you diet, eat whole foods, not just “diet” foods. Make your plate at least half vegetables like dark leafy greens and deep orange squash. Have a serving of whole grains such as brown rice or quinoa. Use lean protein like fish, chicken, beans and tofu to fill up. Completely avoid highly processed food ingredients like high fructose corn syrup and hydrogenated fats.
The Anti-Aging Bottom Line: Losing weight is as much about proper nutrition as it is cutting calories. Get the nutrients you need and make weight loss easier. Take a comprehensive multivitamin to ensure that you are getting consistent amounts of vitamins, minerals and antioxidants.
