People who eat a diet rich in omega 3s tend to have less visceral fat (the harmful type that sits around your organs) and lower risk of diabetes.National Institutes of Health Go to source X Trustworthy Source PubMed Central Journal archive from the U.S. They’ll also keep you feeling upbeat and satiated, making it less likely for you to overeat at your next meal. Healthy fats like avocado, olive oil, flax seeds, chia seeds, nuts, and nut butters have omega 3 fatty acids (these help regulate how your body burns and stores fat). Swap saturated fats for monounsaturated fats that contain omega 3s. Non-dairy products like green vegetables (like collards, kale, broccoli rabe, soybeans), orange juice, english muffins, soymilk, and cereals also add to your daily intake of calcium and vitamin D.Fresh mozzarella, feta, goat’s cheese, and cottage cheese are all great choices.If plain yogurt is just too plain for you, add some fresh blueberries or raspberries. Choose unsweetened or minimally sweetened yogurt over sweeter (flavored) versions.Protein-rich Greek yogurt, cow’s or nut milks, and low-fat cheeses can make you feel full and reduce calcitriol, a hormone that tells your body to store more fat.Women 50 and up and men 70 and up should aim to get 1,200 mg of calcium and 800 IU of Vitamin D daily. Women under 50 and men under 70 need 1,000 mg of calcium and 600 IU of Vitamin D every day. Dairy products are known for their calcium and vitamin D, which have been linked to more weight loss in a shorter period of time. Make sure to get enough calcium and vitamin D.
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