How to Eat and Lose Weight

Eating can help you lose weight. It's all about choosing foods with the right nutrients. You cannot starve your way to permanent weight loss.

How many times have you tried fad diets only to end up disappointed with the results - either you lost weight and then just piled on the kilos again, or you lost weight and your energy as well?

Well, stop dieting and start eating. New studies show that eating certain foods like dietary fibre, soy protein and calcium can help you shed weight.

So it's time to re-stock the fridge with milk, yoghurt, cheese, beans, fruit and vegetables and say "yes" to food - the right kind of food. You'll never have to go hungry again.

Milk, cheese and yoghurt
Fat-busting nutrient: Calcium in dairy products

Calcium does more than just build strong teeth and bones. According to a recent American study, an increase in dietary calcium can also contribute to weight and fat loss.

Participants were divided into three groups: Low-calcium, high-calcium and high-dairy intake. Individuals in the high-dairy group lost 70 per cent more weight than those consuming low levels of calcium.

Another study issue of Obesity Research also shows it's more than just calcium that helps shed kilos. Dairy has a greater effect on fat loss, specifically abdominal fat loss, than calcium alone.

Calcium is a critical factor in controlling what your body does with calories, and dairy is an even more critical factor. Researchers add that three to four servings of dairy foods per day may just do the trick. One serving is eguivalent to two glasses of milk (800 ml) or two slices of cheese (40g). And not just any dairy food - choose from milk, hard cheese and yoghurt.

But before you say "moo", remember that this should not be used as an excuse to binge on dairy products. The key to successful weight loss is still burning more calories than you take in.