How To Use Calcium To Lose Weight

Many people know that calcium is needed for bone health. It's less well-known that calcium may be able to help you in your weight loss efforts. Higher calcium intakes are associated with less weight gain at midlife, according to a 2002 study published by Robert P. Heaney and colleagues in the "Journal of the American College of Nutrition." Most American adults aren't getting enough calcium, states the National Institutes of Health.

Step 1

Get most of your calcium from foods. Getting calcium from dairy sources may be more likely to aid in weight loss efforts than getting calcium from supplements, although supplements still have an effect, according to a 2004 study conducted by Michael B. Zemel and colleagues published in "Obesity Research." Milk, yogurt and cheese are rich sources of calcium. Calcium is also found in some vegetables, including Chinese cabbage, turnip greens, spinach, kale and broccoli.

Step 2

Consider taking a calcium supplement if you are not getting enough calcium from foods. The Office of Dietary Supplements of the National Institutes of Health recommends adults get at least 1,000mg per day. People who take calcium supplements may be more likely to lose weight, but only if they are calcium-deficient to start, according to a 2009 study published by Angelo Tremblay and colleagues in the "British Journal of Nutrition."

Step 3

Exercise regularly. Exercise will speed up your weight loss efforts by helping you to burn more calories and increasing your metabolism.

Step 4

Make the bulk of your diet consist of whole grains, legumes, fruits and vegetables. These foods are typically lower in calories and high in fiber. Fiber is important to weight loss because it makes you feel full. Calcium won't help you lose weight if you don't reduce calories.