The mineral calcium is a must for healthy bones, but recent studies also show you could lose more weight by adding more calcium to your weight-loss plan. As dietary calcium intake increases, calcium levels within fat cells decrease. In turn, lower calcium levels within cells impact the metabolism of fat, in favor of weight loss. Fat synthesis decreases and fat breakdown increases. This shift in fat metabolism may result in less fat storage and a reduction in body weight.

In other words, getting enough calcium from dairy foods seems to trigger the body to burn more fat and make it harder for new fat cells to form. Of course, calcium can't work alone, but it is effective when combined with the rest of your weight-loss eating plan.

How much calcium do you need in order to lose weight? One major study showed weight loss enhancement with 1,200 mg of calcium provided by dairy foods in the daily diet. Researchers continue to study the role of calcium in a reduced-calorie diet. Meanwhile, getting at least the recommended 1,000 mg of calcium per day from low-fat dairy products, calcium-fortified foods and beverages, and calcium-containing plant foods is a good idea.