There are a lot of suggestions on ways that you can increase your weight loss success. One study recently published in the British Journal of Nutrition showed that if an obese woman’s calcium consumption is low, then increasing her calcium intake while cutting calories can result in a much higher weight loss. In the study, women who were deficient in calcium consumption were given 1200 mg of calcium a day or a placebo. The women who were given the calcium lost an average of 13.3 pounds, as opposed to the placebo group, who only lost 6.2 pounds. (See study here)
When I read this I wondered if we will ever really know all aspects of weight loss and maintenance. Over the years there have been so many different theories, medication possibilities and studies concerning weight loss. Thousands of studies are ongoing as you read this. For me, I enjoy finding our new information about diet and weight loss. I also know from personal experience that the only sure fire way to lose weight naturally is to cut the amount of calories you consume and increase the amount of physical exercise you do. But I also know it’s important to stay on top of those things that may help us get to our destination in a healthy way.
Here are some good sources of calcium:
- Milk (whole for children under 2, and reduced fat or skim for everyone else)
- Yogurt, a lot of cheeses, and buttermilk
- Green vegetables like broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbage are good sources of calcium.
- Salmon and sardines canned with their soft bones.
- Shellfish, almonds, Brazil nuts, and dried beans are also sources of calcium.
- You can also find calcium enriched breads and orange juices, which can be helpful if you don’t eat a lot of calcium rich foods.
When I lost 150 pounds using my Fit to the Finish plan, I was careful to take a good multivitamin every day, along with a calcium supplement. I realized since my calorie consumption was reduced during that time, it would be wise to take a multivitamin. I never took any kind of diet pill – ever, and I hope you don’t either. Additionally, calcium is not only for bone and teeth strength, but key organs and bodily functions, such as your heart and metabolism, need calcium to operate at their best.
As you are going on your journey to a healthier you, I hope that you are keeping the overall nutritional health of your body in mind. Sure, you can lose weight by cutting calories, but I think it’s important to be mindful of what kinds of foods you are eating. A chocolate chip cookie and a fat free yogurt have about the same number of calories, but the yogurt’s nutritional value far exceeds that of the cookie, especially if it’s Greek yogurt. As you are making choices throughout your weight loss journey, never lose sight of your ultimate goal. Your final goal should incorporate not just a lower number on the scale, but a healthier you! Diane
To read more about the benefits of calcium in your diet, check out this site .