6. Get Plenty of Calcium
Calcium, it turns out, may play a part in how fat is broken down and stored. The more calcium in a fat cell, the more fat it burns. In a study of obese adults, one group ate three 175-gram (6-ounce) servings of fat-free yogurt containing 1,100 milligrams of calcium per day. The other group ate one serving of dairy food containing 400 to 500 milligrams of calcium per day. Both groups also reduced their daily calories by 500. The yogurt group lost an average of more than 6.3 kilograms (14 pounds) compared to an average loss of 5 kilograms (11 pounds) in the low-calcium group. The yogurt group also lost 81 percent more fat from their stomachs. Although studies have found low-fat dairy foods most effective, calcium from other sources, like broccoli or fortified orange juice, works, too. Despite the positive studies, the jury is still out on this issue. While we wait for final answers, though, eating three servings of low-fat dairy products a day remains a healthy choice.
Or, take a break from cow’s milk and explore these five healthy alternatives.