Cheese may be healthier than you think. Evidence keeps growing about the nutritional benefits of cheese, and there are ways to enjoy it that are less fattening than a double cheeseburger.

If you’ve been cutting back on cheese because you’re trying to lose weight and protect your health, it may be time to go back to eating the foods you love. Take a look at the latest news about cheese and how to make it part of a balanced diet.

Health Benefits of Cheese:

1. Protect your heart. While cheese is a major source of saturated fat and sodium, it may actually be good for your heart because of the way its molecules work together. Calcium appears to keep some harmful fatty acids from breaking down.
   
   

   • At the same time, full fat dairy products contain a fatty acid called Palmitoleate that is known to neutralize the effects of saturated fatty acids, fight inflammation, and reduce the risk of diabetes.
     
     

2. Build your bones. You probably know that the calcium in cheese strengthens your bones. A single ounce of cheddar provides about 20% of your daily needs.
   
   

3. Consume more protein. Protein is another important building block of bones, muscles, and hormones. It also speeds up your metabolism and helps you to feel full. Most cheeses contain almost as much protein as fat.
   
   

4. Enjoy good bacteria. Microorganisms in your digestive tract affect your immune system and body weight for better or worse. Cheese is full of the beneficial bacteria that you want to cultivate.
   
   

5. Strengthen your teeth. Calcium isn’t the only reason cheese is good for your teeth. When you eat hard cheeses, you reduce the acids in your mouth that can cause cavities.
   
   

6. Get your vitamins D and B12. Cheese is one of the few foods that naturally contain vitamin D, another requirement for healthy bones and immune functioning. It’s also a good source of B12 that’s central to brain functions and red blood cell formation.

Making Cheese Part of a Healthy Diet:

1. Limit your portions. While cheese is a nutritional powerhouse, the calories add up fast. One ounce of cheddar contains about 115 calories. That’s about the size of four regular dice.
   
   

2. Choose soft cheeses. Most soft cheeses are lower in calories than hard cheeses. In addition to cottage cheese, you may want to try ricotta, mozzarella, and feta. Neufchâtel is also a delicious substitute for cream cheese with only one third of the fat.
   
   

3. Add to vegetables. How you eat your cheese counts too. Think of it as a flavoring rather than a main course. Grate it onto salad greens or make a light sauce with nonfat milk.
   
   

4. Serve with fruit. Make your desserts more wholesome. Instead of cakes and cookies, end a meal with figs and Camembert or blackberries and Brie.
   
   

5. Sprinkle on soup. Soup is a filling way to start a meal, especially if you liven it up with a little cheese. Some tasty pairings include topping off an onion soup with a layer of Gruyere or garnishing a black bean and spinach soup with shavings of Manchego.
   
   

6. Bake your own pizza. Instead of ordering a pie with double cheese and pepperoni, make your own lighter version. Use a whole wheat crust and top it with more spinach and less mozzarella.
   
   

7. Go natural. Check the labels to be sure you’re buying cheese rather than cheese products. Processed cheese is often lower in protein and calcium and higher in calories and fat.

Eat your mozzarella with pride, knowing that it’s packed with essential nutrients. By controlling portions and making smart choices, you can enjoy cheese while you watch your weight.

The Harsh Truth About Running and Weight Loss

Running is great for your overall fitness. However, you’ll probably be disappointed if you’re trying to lose weight exclusively by jogging.

Most beginning runners shed pounds in their first few weeks before hitting a plateau, unless they make additional lifestyle changes. That’s because your body adapts when you repeat any activity for long. In fact, some studies show that your metabolism becomes more efficient in just one week.

Before you hang up your sneakers, keep in mind that running can still be a valuable part of your workout program. Try these tips for runners who want to reach their weight loss goals.

Running for Weight Loss

It may take you a long time to lose weight if you’re jogging at low speeds for the same distance each day.

These strategies will burn more calories and fat while you’re on the run:

1. Use high intensity interval training (HIIT). This method is popular because it works. With high intensity interval training, you alternate between brief sessions of very strenuous activity and less intense recovery periods. For example, you could sprint for 2 minutes and then walk for 3 minutes for 3 rounds.

2. Train for strength. It’s also important to build up your muscles, so you’ll burn more calories even at rest. Lift weights or take a boxing class.

3. Avoid overeating. Many runners overestimate how many calories they’re really burning. You may wind up gaining weight if you have extra helpings of junk food, thinking that the running will counteract it.

4. Pace yourself. On the other hand, set your own goals. Depending on your size and other factors, you burn about 100 calories per mile regardless of speed. If you like jogging slowly, it will take you longer to lose weight, but you’re more likely to stick with a program that you enjoy.

Other Weight Loss Strategies

Physical activity is essential for your overall wellbeing, but diet plays a bigger role in managing your weight.

Try these proven tips for slimming down:

1. Limit processed foods. Prepared foods like frozen dinners and cookies are a major source of excess sugar, salt, and unhealthy fats. Choose whole foods whenever possible.

2. Focus on fiber. Increasing your fiber intake will help you to feel full while eating less. Delicious options include vegetables, fruits, and whole grains.

3. Eat more protein. Protein also leaves you feeling satisfied and takes more energy for your body to digest. Include plant-based protein or dairy products, meat, and fish in your meals and snacks.

4. Control portions. Diets that are too restrictive can make you want to binge. Enjoy your favorite treats in moderation. Prepare most of your meals at home, so you can keep an eye on the ingredients and serving sizes.

5. Drink water. It’s easy to confuse hunger with thirst. Drink a glass of water first to see if your food cravings go away.

6. Manage stress. Chronic tension can affect your hormones and make you store more fat. Find safe ways to relax, such as daily meditation or playing a musical instrument.

7. Sleep well. High quality sleep is also essential for your overall health, including digestion and hormone levels. Go to bed and wake up at the same time each day. Allow yourself 7 to 8 hours of sleep each night.

8. Seek support. Put together a team who will help you to reach your weight loss goals. Join a support group online. Let your family and friends know how they can assist you.

Running will enhance your heart health and boost your spirits. However, if you’re trying to lose weight, it’s also important to eat a healthy diet and stick to a balanced workout program.