Calcium is no miracle fat-burning wonder, but recent studies indicate that a low calcium diet can more than double the likelihood of your being overweight. Given calcium’s many other benefits, such as building strong bones and controlling blood pressure, it’s worth making sure that you’re consuming at least 1,000 mg of calcium a day if you’re under 50 and up to 1,500 mg of calcium a day if you’re over 50.
How can you eat this much calcium? Dairy products such as milk and yogurt are the most common and certainly the most convenient high-calcium foods. Studies indicate that dairy products may also be the most effective source of calcium when it comes to controlling or reducing weight. This may be because of the synergistic effect of other elements in dairy products such as magnesium and boron.
But in theory all sources of calcium should work as well, whether that be dark green vegetables or calcium supplements. If you decide to go with supplements, stay with calcium citrate as the form of supplemental calcium that is easiest for your body to absorb. You may want to select formulas that include magnesium and boron as well.
More studies will need to be conducted before the role of calcium in weight maintenance and weight loss will be fully understood. But there’s no need to wait in order to take advantage of these promising early returns. Just be sure to avoid high-fat dairy products such as cream, ice cream, regular milk, and cheese in order to keep your total calorie and saturated fat consumption in line.
Coaching Inquiries: What is your average daily consumption of calcium? Does it need to be increased or decreased? How would you like to go about that?
May you be filled with goodness, peace, and joy.
President, LifeTrek Coaching International, www.LifeTrekCoaching.com
CEO & Co-Founder, Center for School Transformation, www.SchoolTransformation.com
2010-2011 President, International Association of Coaching, www.CertifiedCoach.org
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