Strengthen Your Bones & Metabolism: Increase Your CalciumYou know calcium is good for your bones, but now there’s more research linking calcium specifically to weight loss. Taking 1,000 milligrams a day of calcium can help reduce fat intake and speed fat metabolism. That’s a double whammy when it comes to weight loss.Calcium is absorbed well in the form of milk (called whey). It’s less efficiently absorbed through the solid part, the curd. You can get your calcium fix with the usual suspects, low-fat dairy products and supplements.Keep in mind the stealth sources too: spinach, sardines, sesame seeds, beans and oranges.MORE: Recipes for Stronger BonesFilling Foods: Choose Fiber & ProteinIronically enough, when you’re really hungry, you’re more likely to grab candy, chips and fat-laden pork products. The more you gorge on these things, obviously the greater your chance your body shape will change, for the worse.As a healthy eater, you can eat foods that fill you nutritionally without those roller-coaster spikes of blood sugar and other chemicals that lead you to feed, uncontrollably. Like it or not, vegetables score pretty high on the scale of satisfying foods. So if you’re still holding something against brussels sprouts from your childhood, try them again.We’ve talked about fiber before, and that’s because it keeps you feeling satisfied. You’ll want to include about 25 grams per day in your diet (35 grams for males). Aside from controlling blood sugar and decreasing insulin levels, fiber also reduces calorie intake up to 18 hours a day.Start with one to two grams of dietary fiber before meals and at bedtime, and slowly increase to five grams. Note: Don’t add it all at once, or else you’ll fill up like a balloon. The supplement konjac root seems to have a fiber-related effect.Protein-rich foods are also very filling. Why? Protein lets your hypothalamus know that you’re satisfied.MORE: Are You Eating for Beauty?
Aside from fish, nuts are also a great source of protein that reduce appetite. Only 85 percent of their fat is absorbed, so go ahead and enjoy a few ounces everyday.Yet another full food? Soup! Soup takes longer to cross your GI tract, making you feel fuller (than if you consumed food and water separately). Just make sure it’s broth-based instead of cream, if you want this effect without double the calories.Slow Down: How to Eat MindfullyOnce you’ve picked your meal, enjoy every bite! One way you can ensure that you take it slow, is by eating some healthy fat before the meal, like we talked about. This takes about 25 minutes to set in (the hormone CCK let’s you know you’re full). Then as you eat, listen to your stomach.Be aware of how big your eyes get when going for seconds. Most of us resort to a clean-plate mentality. When we eat this way, we have to watch our portion sizes. We can keep track by doling out servings instead of eating from the bag.People will eat more soup when it’s in a bottomless bowl, so you might want to opt for the individual soup order rather than buffet-style. Some people simply use smaller plates to keep their eating in check.And if you indulge in a sweet after dinner, that’s OK! If you need a reminder not to go overboard, you can leave the candy wrapper out on the counter.WATCH VIDEO:MORE: Conscious Eating for Better Body Image