If you want to boost your weight loss, then you need to make changes to your diet. Start by eating more food containing vitamin D. Vitamin D plays an important role in protecting your bones and your body requires it to absorb calcium. According to a 12-week weight-loss study, there is a link between a decrease in fat and an increase in vitamin D. Another study, from 2012, showed that consuming calcium and vitamin D supplements could increase the body’s ability to burn fat around the abdomen. Vitamin D is a fat-soluble, hormone-like vitamin, and many therefore believe that if you’re obese you need more of it because body fat acts as a “sink” by collecting it.But another study found that vitamin D supplements can increase various health markers and lower cellular inflammation.

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Your best source for this vitamin is daily exposure to the sun, without sunblock on your skin, until your skin turns the lightest shade of pink. There are many ways to get more vitamin D. When your skin is exposed to UV rays, your body photosynthesizes vitamin D – which is around 1,000 IU of vitamin D. But, if you are not able to get enough vitamin D from the sun, you can find the nutrient in a variety of foods. By eating more of the right foods, you can increase your body’s ability to burn fat, without lifting a hand – other than to eat.

If you want to boost your weight loss, make sure your meals are heavy on D. Here are a few tasty ways to up your intake of this essential vitamin.

#1 – Salmon

Salmon is possibly the best food source of vitamin D. Three ounces of cooked salmon can provide about 450 IU of vitamin D. Having just one salmon dinner can provide you with more vitamin D than the rest of the foods listed combined.

#2 – Oatmeal

Eat more instant oatmeal or look for cereals with oatmeal; though, cereals will not provide as much vitamin D as rolled oats or instant oatmeal. If you do have cereal, drink fortified milk – for an additional 60 IU of vitamin D. One serving of oatmeal will offer 154 IU of vitamin D.

#3 – Tuna

Tuna is another great source of vitamin D. A three-ounce can of tuna contains around 154 IU of vitamin D. Tuna can be prepared in a number of ways, including the classic tuna salad sandwich.

#4 – Orange Juice

Drink more orange juice to get more vitamin D. One cup of fortified orange juice contains 137 IU of vitamin D. Either drink a fresh glass of orange juice or include it in your next smoothie recipe.

#5 – Mushrooms

You may not think of mushrooms as great sources of vitamin D, there are certain varieties of mushrooms that are treated with UV light to increase the availability of the nutrient in each mushroom. You can find vitamin D mushrooms containing between 400 and 700 IU.

If you want to increase the effectiveness of your workouts, start consuming more foods that contain vitamin D. Salmon, mushrooms, oatmeal, orange juice, and tuna are just a few examples. Certain dairy products, such as milk and eggs, also contain vitamin D, just not at the same levels as the foods listed. When you have adequate vitamin D levels, your body releases more leptin, the hormone that conveys a “we’re full, stop eating” message to your brain, so use healthy foods to get more of this beneficial vitamin and start burning fat while you eat.