How to lose weight by drinking milk

Drinking milk to lose weight requires choosing low-fat or skim milk, combined with a reasonable diet and exercise. Milk is rich in high-quality protein and calcium, which can help increase satiety and promote fat metabolism, but daily intake should be controlled at 250-500 milliliters to avoid extra calorie intake. Choosing low-fat or skim milk can reduce fat intake while preserving the protein and calcium in milk. Protein can help maintain muscle mass and prevent muscle loss during weight loss, while calcium may assist in weight loss by regulating the activity of fat metabolism enzymes. It is recommended to drink it after breakfast or exercise, as the body has a higher absorption and utilization rate of nutrients. Paired with whole wheat bread or oatmeal, it can delay blood sugar rise and reduce fat accumulation. Avoid drinking before bedtime as reduced nighttime activity can lead to calorie accumulation.

It should be noted that lactose intolerant individuals can choose lactose free milk to avoid bloating and diarrhea that may affect weight loss. Milk cannot replace regular meals and should be paired with vegetables, fruits, and whole grains to form a balanced diet. Excessive consumption may lead to excessive calorie intake. It is recommended to replace some high sugar drinks with milk instead of increasing the amount consumed. continuously monitor weight changes and adjust overall dietary structure if there is a plateau period.

During weight loss, milk intake can be arranged 1-2 times a day, combined with aerobic exercise for more than 30 minutes a day for better results. Avoid adding high calorie condiments such as sugar or chocolate, and choose pasteurized milk for freshness and safety. Long term adherence to a healthy lifestyle is more important than simply relying on certain foods. It is recommended to lose no more than 0.5-1 kilogram per week to ensure safety and sustainability.