Recent research suggests that increasing the intake of low-fat dairy products not only helps prevent osteoporosis but also aids in weight loss. Conducted by researchers at the University of Tennessee, the study found that adequate calcium intake helps convert some dietary energy into heat rather than storing it as fat. Low calcium intake signals the body to produce more fat cells, whereas extra calcium suppresses this, aiding in fat breakdown. Studies show that consuming about three servings of yogurt daily can significantly reduce waist size and weight, particularly belly fat. Food, not supplements, is the best way to get calcium because it also provides other nutrients. Increasing calcium intake benefits weight control and prevents various diseases like hypertension and certain cancers. Even if you are lactose intolerant, consuming small amounts of dairy with other foods can increase calcium intake. In summary, consuming three servings of low-fat or fat-free dairy daily can strengthen bones, promote fat loss, and maintain muscle mass.