When it comes to weight loss, diet plays a role just as important as exercise. In addition to managing calories and choosing nutrient-rich foods, magnesium is often overlooked, yet it has a significant impact on energy metabolism, endurance, and even appetite control.
Magnesium is an essential mineral that participates in more than 300 biological reactions in the body, from energy production, maintaining muscle activity to regulating nerves. If the body is deficient in magnesium, you will easily feel tired, stressed and have difficulty controlling food portions. And all of these are barriers on the path to weight loss.
What role does magnesium play in the weight loss process?
Including the following 3 basic roles:
1. Magnesium helps the body to be full of energy
One of the common reasons why many people fail in their weight loss journey is prolonged fatigue. When you start dieting, your calorie intake is lower, and your body often feels a lack of energy to exercise and maintain daily activities.
Magnesium plays an important role in converting glucose into ATP (energy source for cells). When the magnesium level in the body is sufficient, this process takes place effectively, the muscles work more flexibly, and you feel less tired after exercise sessions. Thanks to that, maintaining exercise habits becomes easier, and the weight loss effect is also more sustainable.
On the contrary, magnesium deficiency causes the body to fall into a state of “running without gas”, even if you try to exercise, you still feel exhausted and discouraged quickly.
2. Magnesium helps reduce stress and improve sleep
Stress and poor sleep are two silent enemies of weight loss. Stress stimulates the body to produce more cortisol, a hormone that promotes fat storage, especially in the abdomen. Many people fail to lose weight just because of prolonged stress leading to uncontrolled eating.
Magnesium has the ability to calm the nervous system by regulating the activity of the neurotransmitter GABA (a substance that helps the brain relax and sleep easier). As a result, cortisol levels decrease, mood improves, and sleep becomes deeper.
A good night’s sleep not only helps the body recover but also maintains the balance of hunger-fullness hormones (ghrelin and leptin), thereby limiting late-night snacking or cravings for sweets when tired.
3. Magnesium regulates hormones that control hunger
Cravings are a major obstacle on the weight loss journey. Many studies have shown that magnesium is related to the activity of leptin, the hormone that sends a “full” signal to the brain. When magnesium is lacking, leptin works less effectively, making it easier for you to eat too much without feeling full.
Supplementing enough magnesium helps leptin work more effectively, helping the body recognize fullness signals more clearly. Thanks to that, you can control your food intake, avoiding unconscious snacking.
Tips for adding magnesium-rich foods to your diet
Here are some foods rich in this mineral that you can add to your daily meals:
1. Nuts
Nuts such as pumpkin seeds, almonds or sunflower seeds not only provide a large amount of magnesium but are also rich in healthy fats and protein. Snacking on a small handful of nuts every day can help you control hunger and provide sustainable energy without worrying about weight gain.
2. Whole grains
Oatmeal, brown rice or quinoa are all rich sources of magnesium and contain a lot of fiber, helping the body feel full longer. When eating, you will be less likely to reach for snacks rich in empty calories. A breakfast of oatmeal, chia seeds and ripe bananas is simple and provides a source of sustainable energy to start the day.
3. Dark green vegetables
Spinach, kale choy are vegetables that are rich in magnesium along with antioxidants. Add a green salad to lunch or stir-fry with garlic for dinner to help your body detoxify and replenish minerals needed for metabolism.
4. Nutrient-rich fruits
Avocados and bananas are not only famous for their potassium, but also contain a significant amount of magnesium. Ripe bananas with Greek yogurt are an ideal afternoon snack, while avocados can be added to salads or blended into a cool smoothie for a mid-afternoon snack.
5. Fatty fish and dark chocolate
Salmon and mackerel are popular for their omega-3 fatty acids, but few people know that they also contribute to the body’s magnesium. A piece of pan-fried salmon with green vegetables for dinner is both delicious and nutritious. In addition, if you have a sweet tooth, a small piece of dark chocolate with a cocoa content of over 70% is also a smart choice to satisfy your taste buds while still supporting weight loss.
