X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Whole grains also have lots of fiber, which can reduce bloating over the course of 2 weeks. Processed grains (like white bread, white flour pastas, and white rice) are less nutritious than whole grains, which fill you up and lower the risk of heart disease, obesity, certain cancers, and diabetes. Replace processed grains with fiber-rich whole grains. 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.
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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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