Dietitian Shares Best Tips To Lose Weight Effectively

Worried that you are now among the 70 percent suffering from obesity? Still struggling to lose all the flab in your belly for a long time? Fear not, because New York-based registered dietitian Samantha Cassetty shared the best tips for effective weight loss. Here are her tips:

Forget what is known about calories

Science has shown that weight loss resulted in metabolic changes, which Cassetty said does not hold up since "it takes fewer calories to maintain a smaller body size," adding that "quality is probably more important than quantity — even when it comes to weight loss." 

To lose weight in the long run, try taking the Mediterranean diet, which is rich in healthy veggies and fruits in addition to various weight loss-aiding nuts and olive oil. As much as possible, lessen your intake of processed food because recent research found that they are "especially easy to overeat because they can be eaten more quickly" and not "produce the same level of contentment" as whole foods, which take longer to eat and satisfy your appetite.

Eat more vegetables 

Diets all have one common denominator: vegetables, which you should start eating more for you to lose weight. Try mixing them with your favorite dishes. You can, for example, make riced cauliflower as a substitute for your favorite grains, or blend spaghetti or linguine with spiralized veggie noodles. 

Eating veggies does not mean substituting baby veggies for high-calorie potato chips. Instead, you should try "expanding your palate and being open to the possibility that there is a veggie lover inside of you waiting to come alive," according to Cassetty.

Do not fear carbs 

A low-carb diet may be good, but research suggests that carbohydrates, specifically whole-grain carbs, also aid in weight loss. 

One recent study found that grain consumption resulted in reduced likelihood of obesity and lowered risk of metabolic complications like type 2 diabetes. Another found that close to 100 calories were burned daily as a result of whole grain consumption, a significant contrast to those who consume similar amounts of calories but eating refined grains instead. 

Therefore, it is best to choose whole grain carbs over refined ones. Skip the white rice and white sandwich bread and settle for brown rice and whole-grain bread instead.

Diet should be in line with exercise 

Exercise is undoubtedly a beneficial part of a weight loss program, but it is just one of many. Just as crucial as doing the right workout 

is following the right dietary regimen. What is the use of a high-intensity workout if it burned calories only to be restored later by what you are eating?

"When it comes to losing weight, it's more about what you put in your mouth than what you're burning off," Cassetty said.

Make peace with the scale 

If you have some sort of issue, usually emotional, with a weighing scale, then it is time to see it differently by using it at least weekly. That is because your scale provides data points that allow you to see small gains that you might not see when wearing your favorite shirt or pants. It also allows you to monitor your weight so you can take action early when it is still easy to manage.

Redefine your ideal weight 

You do not need to look thinner to be the best version of yourself. In fact, research found that losing just five percent of your weight reduces the risk of type 2 diabetes and heart disease. So if you have a weight goal, consider aiming for shedding off at least five percent of your current weight.

Be prepared for hard work 

Weight loss requires considerable effort. You can start by setting up small and easy-to-achieve goals such as eating a fruit or veggie each day. Doing these consistently can lead to sustainable and healthier habits.

Take a detour 

Do not be afraid to have one or two cheat days when following a healthy and active lifestyle. Having days where we give in to the occasional indulgence is part of life. Of course, when you do take a detour, gently remind yourself to get back on track the way a GPS tells you to drive back to your intended destination.

Do not give up 

Do not give up if you have failed to lose weight before. Successful weight loss involves continually and consistently managing the behaviors and food that help you lose unwanted weight. In other words, it requires you to keep practicing. Start by making sustainable adjustments. Focus less on your diet and more on what worked for you in the past and is still working for you now so you can stick with the changes you have made.

© Fred Dufour/AFP/Getty Images

Walking 10,000 steps each day won't aid with weight loss, study suggests

We may have been too foolish to believe that mere walking would be the answer to our weight problems.

A recent study from Brigham Young University suggests that the mere act of walking — specifically, walking between 10,000 and 15,000 steps per day — was not enough to prevent weight gain among the 120 freshmen students who took part in the research.

MAN, 91, BECOMES INTERNET SENSATION FOR WORKING OUT IN OVERALLS

Researchers determined the results by dividing the students into three groups, and instructing them to walk 10,000, 12,500 or 15,000 steps (respectively) for six days per week over the course of 24 weeks.

Female jogger checking the fitness tracker on her wrist

In the end, the study's authors observed that the increased step counts were not enough to prevent the students from gaining an average of 3.5 pounds over the 24-week period. (The researchers cited previous studies that suggested college students "commonly" gain between 2 and 9 pounds in their first year at school.)

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"Exercise alone is not always the most effective way to lose weight," lead author Bruce Bailey, the professor of exercise science at BYU, said in a summary posted to the university's website. "If you track steps, it might have a benefit in increasing physical activity, but our study showed it won't translate into maintaining weight or preventing weight gain."

However, Bailey was quick to add that the increased step counts did have benefits, albeit not necessarily when it came to the students' waistbands. BYU researchers cited a study authored by a professor at Harvard Medical School who observed that mortality rates decreased among those who took more steps (although those rates "leveled off" once a subject reached 7,500 steps). The BYU study's authors also observed an across-the-board reduction in sedentary time, which they suggested could have added physical and emotional benefits.

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"Even though it won't prevent weight gain on its own, more steps is always better for you," Bailey said.

Best Life: Losing weight, not money

© Provided by WMC Action News 5 Memphis

ORLANDO, Fla. (Ivanhoe Newswire) --There are so many ways to work out today, from online subscriptions, specialty gyms, and even apps.

Today, there are over 37, 000 fitness apps to choose from and the list continues to grow, but getting fit can add up. Here are some ways to save some money while you tighten that tummy.

First, give up the gym. Memberships cost anywhere from $10 to a $100 a month. Instead, turn to free apps such as Nike Training Club, C25K, Sworkit, and Blogilates.

Like to cycle? You don't need to buy a pricey Peleton. Stationary bikes are as low as $200, while the Peleton bike app is only $13/month.

If you enjoy working in a group, use Classpass. An average class can cost up to $40/month, but you can attend up to five classes for $5 less.

If you need a little more motivation, why not get paid while you work out? Diet Bet offers two types of challenges where you bet to lose up to ten percent of your body weight. Gym Pact gives you weekly pacts and gives a minimum of $5 per pact completed.

Click to expand

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Gym anxiety is real and how you can conquer it

If you're feeling self-conscious about potentially intimidating, embarrassing or awkward situations at the gym, you may have gym anxiety—and yes, it's a real thing. Veuer's Chandra Lanier has the story.

'I'm having a ball:' Grandma loses weight, becomes bodybuilder

'I'm having a ball:' Grandma loses weight, becomes bodybuilder with help from local medical professionals

Jake Paul's claim anxiety is 'created by you' debunked by psychologist

YouTuber Jake Paul is under fire yet again for claiming anxiety is "created by you" and can be cured by "[reminding] yourself to be happy." Psychologist Dr. Vaile Wright explained that anxiety disorder is a mental illness and should be taken seriously like any other health condition. "If someone had diabetes for example, we wouldn't tell them it was all in their head." Paul was quick to backtrack, saying the tweet was meant to raise awareness. InsideEdition.com's Johanna Li has more.

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Contributor(s) to this news report include: Keon Broadnax, Writer and Robert Walko, Videographer and Editor. Copyright 2020 WMC. All rights reserved.

AJ Says You Should Ditch Weights If You Want to Lose Weight and Maintain Muscle

In his last fight against Andy Ruiz Jr we saw a new Anthony Joshua, a leaner, meaner version of two times world champion.

For his second fight against Ruiz, Joshua weighed in at a relatively slight (for a heavyweight champion at least) 16st 13lbs, which ranks as his lightest ever weight for a world title fight.

But while Joshua may have lost weight, he didn't lose a shred of muscle or definition. How did he do that? How did he maintain his muscle and menace, but look leaner and more in shape than ever before? Well, according to AJ, he put down the dumbbells and focused on cardio, and he says that if you're looking to achieve a similar physique you should do the same.

Anthony Joshua: Natural Born Winner

"People go to the gym to lose weight, but I see people lifting weights. I don't think weights will help you lose weight," says Joshua. "I'm just a fan of cardio. If you want to lose weight you've got to sweat: you've got to run or you've got to get on a bike. [In the run up to my last fight] I just did a lot of cardio, which was boxing specific."

"For people that aren't boxers, what they should do is focus on more long walks if they've got bad knees or long runs if they've got good knees," Joshua adds.

In the past, Joshua has been dubbed a "talentless bodybuilder" by rival Tyson Fury, and he is the first to acknowledge that in previous fights he has relied too heavily on his strength and muscle-building regimen to blast past opponents. But at the level Joshua operates at now, he can't just rely on strength, bigger (in the case of Ruiz, literally) opponents now lie in wait, so Joshua says he will fall back into relying on his technique, which means we can expect to see the leaner version of Joshua in future fights.

"A lot of people just rely on their strength, so they spend more time out of the boxing gym and in the gym trying to get strong because they don't have the best technique," says Joshua, "I used to rely on that, but I've moved away from just relying on my strength to try and rely on my technique."

Joshua spoke to MH after a live recording of JD Sports 'In the Duffle Bag' podcast, recorded at JD's Oxford Street flagship store.

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Daniel Davies Daniel Davies is a staff writer at Men's Health UK who has been reporting on sports science, fitness and culture for various publications for the past five years.

Drew Barrymore Credits 20-Pound Weight Loss To Trainer Marnie Alton In New Instagram Photos

Drew Barrymore credited her 20-pound weight loss to her trainer in a new Instagram post.

The post is part of Drew's "Wellness Week" on Instagram.

She says her trainer is both her teacher and a "dear important friend."

Plenty of celebrities like to say that they look so fit due to "clean living" and "drinking water." But Drew Barrymore is making it clear that she looks so amazing thanks to her trainer.

Drew laid it all out in a super sweet Instagram post in tribute to her personal trainer, Marnie Alton."This woman is my long time teacher and dear important friend. She has helped me. Healed me. Encouraged me to keep going when I felt like being strong was an insurmountable task," Drew captioned a series of photos of her and Marnie working out together.

Drew said she's known Marnie for about 15 years and that she helped her "transform" her body for the Santa Clarita Diet. "I lost 20 pounds and trained like a mother," Drew said.

Drew then listed out all of Marnie's good qualities. "She also is the most amazing person. She is poetry in a human being. The best heart. Her priorities are in the right place. She is humorous and so so so knowledgeable about our bodies. I love her. Inside and out," she said, noting that Marnie's classes are "always booked."

"We all love to run to her for her spirit and leadership for all things healthy. We hope the people in the wellness world are actually healthy in their hearts and minds. It's not all about being terminators! It's about how to find yourself. How to be your best self. But we need guidance and we hope our teachers are smart and wise and sane! Marnie is one of the greats. Period," she said.

Drew ended on this sweet note: "If [you're] looking for a life change or to find your consistent tribe, she is where I found mine."

Drew said last year that she's struggled with fitness after having kids. "Everyone is different, and I have the genetic makeup of the Pillsbury Doughboy," she joked. "I have to fight so hard to be in shape or be in a smaller size or lower weight, and people don't talk about the fact that when you have kids, everything goes out but it doesn't always come back in. You never get your 'old' body back, you're working with a new body."

Along with regular workouts with Marnie, Drew said she's used EmSculpt, a noninvasive, FDA-cleared treatment that claims to build muscle around your core while you sit back and relax. And, last February, Drew gave her "guru" Kimberly Snyder, author of the new book, Recipes for Your Perfectly Imperfect Life, props on Instagram. "She is my guru and a genius. And a great heart," Drew wrote. "If you want to learn about everything from digestion to inner peace, she is your girl. She cured me naturally [of] so many ailments. She is the real deal."

It takes a village… .

Korin Miller Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men's Health, Women's Health, Self, Glamour, and more.

20 Weight-Loss Shakes That Will Help You Reach Your Goals

© Maria Marlowe Nutritionists share weight-loss shakes and smoothies that are packed with protein, fiber, and vitamins to help you lose weight the healthy way.

If you ever tried one of your mom's weight-loss shakes when you were a kid, you probably remember them being chalky and disgusting. Well, these ain't your mama's shakes.

A good shake is all about nailing the right mix of simple, high-quality ingredients, says Andrew Abraham, M.D., an integrated medicine doc and founder of Orgain protein shakes.

"When you're trying to lose weight, protein is the most important nutrient," he explains. "It increases satiety, prevents spikes in blood sugar, and helps build lean muscle which will increase your metabolism." You can use a plant-based protein powder (pea, chia, or brown rice) or an animal protein (whey, casein, or collagen), depending on your tastes, but make sure it's free from hormones, additives, fillers, and ingredients you can't pronounce, he says, adding that organic is best.

Don't like protein powder? "That's fine," says Juliana Shalek, MS RD CDN. "But then there has to be a food source of protein in there, like peanut butter, almond butter, plain greek yogurt, a little cottage cheese, or chia seeds," Shalek says.

The next most important ingredient for weight loss is fiber, he says. It also helps keep you full, nixes cravings, and keeps your gut healthy. Fruits and veggies are the best source of fiber and nutrients.

What you don't want: added sugars and other empty carbs. "Contrary to what you might think, you don't have to add a lot of sweeteners to make a shake taste good," he says. "If you use high-quality ingredients, it will taste good on its own."

It's okay to add a sprinkle of stevia, monkfruit, or erythritol as these natural calorie-free sweeteners won't mess with your blood sugar, but take a hard pass on artificial sweeteners, he says.

It's also important to keep in mind that smoothies and shakes should not used as consistent meal replacements. Shalek sets a max of one meal a day and even then, she suggests using your smoothie or shake as an "at-the-ready" alternative to other easy access processed foods (think: the fast food lunch option next to your job or the food cart at your kid's baseball game). It's good to have a smoothie or shake nearby for those close calls.

The greatest weight loss benefits Shalek has seen come from smoothies and shakes are when her clients use them to transition into eating healthy. "For many of my clients who aren't used to clean eating, smoothies tend to be a good segue into eating regularly balanced meals," Shalek says. They can a) satisfy a sweet tooth without the added the sugar b) serve as a guaranteed source of protein c) take the place of those easy-to-make (but processed!) foods you're used to consuming.

Sound complicated? Nope! These 20 weight-loss shakes will meet the nutritional requirements and taste amazing.

Green and Lean Shamrock Shake © Felicia Romero Green and lean shamrock shake

Most minty shamrock shakes are drool-worthy, but not at all diet-friendly. Quench your cravings and stay on track with your health goals with this creamy, fresh shake from Felicia Romero, nutrition and fitness expert on Lifetime's From Fit to Fat to Fit. "The peppermint is refreshing and has been shown to reduce sugar cravings and the healthy fats give it a creamy texture while keeping you full," she says.

Recipe: Blend 1/2 banana, 1 cup spinach, 2 drops peppermint oil, 1/2 avocado, 1 cup coconut milk, 1 scoop protein powder, and ice.

Nutrition facts: 257 calories, 16g carbohydrates, 27g protein, 8g fat

Related: 6 Things You'll Have to Give Up if You Want to Lose Weight FOR GOOD Berry Butter Shake

Peanut butter, berries, and spinach may seem like a strange combination at first, but when blended together the flavors combine in the best way, says Jennifer M. Brown, R.D., associate professor at Arizona State University's School of Nutrition and Health Promotion. "Who doesn't love salty and sweet together?" she says. "Plus, you get four out of your five servings of daily fruits and veggies."

Recipe: Blend 1/2 frozen banana, 1/2 cup frozen mixed berries, 1 tablespoon natural peanut butter, 1 tablespoon chia seeds, 2 cups fresh spinach. Add milk of your choice until it reaches the desired consistency.

Nutrition facts: 286 calories, 34g carbohydrates, 10g protein, 14g fat

Creamy Chocolate Avocado Shake

Got a serious chocolate craving? This shake will scratch that itch and prevent cravings later in the day when your willpower is weaker, says Amy Shapiro, R.D., C.D.N., and Truvia dietitian. "The avocado adds creaminess and heart-healthy fats and fiber that will keep you full and your skin glowing, too," she says. "The cacao is a powerful antioxidant and the chia seeds provide a dose of omega-3 fatty acids, calcium, protein, and hydration so this smoothie will keep you going all day long."

Recipe: Blend 1/2 avocado, 1/2 cup fresh coconut water, 1 cup unsweetened almond milk, 1 tablespoon cocoa powder, 1 scoop protein powder, 1 tablespoon chia seeds, 1 tablespoon honey, ice, and 2 packets Truvia or other stevia-based sweetener.

Nutrition facts: 290 calories, 21g carbohydrates, 27g protein, 11g fat

This simple swap will make your smoothies so much more filling:

Strawberry Pea Shake © Nutrition Twins Strawberry pea weight loss shake

Peas? Before you channel your inner 5-year-old and rule this one out, know that peas have powerful weight-loss benefits, say Tammy Lakatos Shames, R.D.N., and Lyssie Lakatos, R.D.N., the Nutrition Twins and authors of The Nutrition Twins' Veggie Cure. Like all pulses, peas can aid in weight loss even when calories aren't restricted, according to a study published in the American Journal of Clinical Nutrition. Pea protein was found to be more effective than whey protein at preventing hunger, according to a second study in Nutrition Journal. And you won't even taste it, thanks to the antioxidant-rich strawberries and blackberries.

Recipe: Blend 1 cup unsweetened vanilla almond milk, 1/2 frozen banana, 1/2 cup frozen strawberries, 1/2 cup frozen blackberries, and 1 scoop pea protein.

Nutrition facts: 256 calories, 35g carbohydrate, 23g protein, 5g fat

Gut Love Shake

The gut is often called the gateway to health because its delicate mix of bacteria can affect everything from your mood to your weight. Think of this shake as a "multi-vitamin" for your gut bacteria, providing protein, fiber, and nutrients to help the good bacteria flourish while banishing the bad, says Lauryn Lax, a naturopath and nutrition expert. The coconut milk gives you a healthy dose of fat for staying power.

Recipe: Blend 1 cup bone broth, 1/2 cup coconut milk, 1 frozen banana, 1 scoop collagen protein powder, 2 tablespoons carob powder, pinch of salt. Optional: Add stevia, maple syrup, or other sweetener of your choice.

Nutrition facts: 210 calories, 25g carbohydrates, 33g protein, 4g fat

Green Banana Chocolate Shake

Miss your favorite fast food shake? This blend tastes just like it, but minus all of the junk, Lax says. This recipe is perfect for a sweet fix without the sweets, and the absorbable protein will help build lean muscles which can rev your metabolism, helping you lose more weight over time, she adds. Why the green banana? It's a great source of resistant starch, another nutrient shown to help with weight loss.

Recipe: Blend 1/2 cup milk of choice, 1/2 green banana, 1 scoop chocolate protein powder, 1 tablespoon almond butter, and 2 teaspoons cinnamon.

Nutrition facts: 330 calories, 31g carbohydrates, 26g protein, 13g fat

Green Warrior Shake © Nutrition Twins Green warrior weight loss shake

Creamy Greek yogurt provides satiating protein, ginger, and pomegranate juice to fight inflammation (a common cause of weight gain). And pistachios are the perfect secret ingredient since they contain a satisfying trio of fiber, plant protein, and healthy fats, explain Shames and Lakatos. "You'll feel full so you won't end up overeating at the vending machine soon after," they add.

Recipe: Blend 3/4 cup non-fat Greek yogurt, 1/4 cup pomegranate juice, 1/2 cup green grapes, 1 cup pineapple pieces, 1 cup packed spinach, 1 inch fresh peeled ginger, 1/8 cup shelled pistachios, and ice.

Nutrition facts: 170 calories, 22g carbohydrates, 13g protein, 5g fat

Java Buzz Shake

Sometimes all you need to power through the high-stress/low-willpower hours just before dinner is a little jolt of caffeine. This smoothie, from David Zinczenko, nutrition expert and creator of Eat This, Not That!, will give you a little buzz while also providing a healthy dose of filling protein to help you stay strong through dinner.

Recipe: Blend 4 coffee ice cubes (freeze your favorite coffee in an ice cube tray), 1 can unsweetened coconut milk, 1⁄4 cup unsweetened almond milk, 1⁄2 frozen banana, and 1 scoop chocolate plant-based protein powder.

Nutrition facts: 208 calories, 17g carbohydrates, 24g protein, 5g fat

Related: The 8 Best Bedtime Snacks for Weight Loss Mango Matcha Shake © Maria Marlowe Mango matcha weight loss shake

This shake is packed with filling ingredients but the secret weapon is the matcha powder, says Maria Marlowe, certified nutrition and health coach and author of The Real Food Grocery Guide. It's full of an antioxidant, EGCG, which has been shown in some studies to aid in weight loss. "Anecdotally, my sister has been having this mango matcha smoothie bowl nearly every day for the past three weeks, as part of an overall healthy diet, and has dropped 11 pounds," she says. In addition, the hemp and avocado provides satiating fat while the fruits are full of flavor.

Recipe: Blend 1 cup butter lettuce (or other leafy green), 3 tablespoons hemp seeds, 1/2 cup coconut water, 1 frozen banana, 1/2 avocado, 1 cup mango, juice of 1 lime, 1 teaspoon matcha powder, and ice.

Nutrition facts: 386 calories, 47g carbohydrates, 13g protein, 18g fat

Mexican Chocolate Shake

Take your plain chocolate shake next level by adding powerful spices. Not only do the cinnamon and chili add an exotic flavor but they also have some weight-loss benefits, helping to stabilize blood sugar and reduce cravings, Zinczenko says.

Recipe: Blend 1 cup unsweetened almond milk, 1/2 banana, 4 tablespoons unsweetened cocoa powder, 1 teaspoon chili powder, 1 teaspoon cinnamon, 1 teaspoon flaxseed oil, 1 scoop chocolate plant-based protein powder, and ice.

Nutrition facts: 296 calories, 39g carbohydrates, 30g protein, 11g fat

Hot Chilly Superfood Shake

Need a quick pick-me-up? This shake, from Zinczenko, will jolt you awake while also giving you a healthy dose of antioxidants in the fruit, veggies, and spices. The healthy fats in the avocado will help keep you full. Lemon juice will quell hunger pangs and ginger can improve digestion, he adds.

Recipe: Blend 1/2 cup milk of your choice, 1 cup chopped kale leaves, 1/2 small cucumber, 1/2 avocado, 1 chopped nectarine or peach, 1 tablespoon lemon juice, 1/2-inch slice of peeled ginger, 1/8 teaspoon cayenne pepper, and 10 ice cubes.

Nutrition facts: 240 calories, 17g carbohydrates, 24g protein, 9g fat

Pumpkin Pie Shake

Pumpkin pie spice isn't just for fall—enjoy the delicious flavor with this recipe from Suzanne Fisher, R.D., founder of Fisher Nutrition Systems in South Florida. Nutrient-dense ingredients boost the protein, fat, and fiber content, which promotes satiety and could prevent the unhealthy snacking and breakthrough hunger that so many dieters complain of, she says.

Recipe: Blend 1/2 frozen banana, 2 small figs, 1/4 cup plain Greek yogurt, 1/4 cup organic pumpkin puree, 1 tablespoon almond butter, 2 scoops pea protein, 1/4 teaspoon pumpkin spice, 1 teaspoon vanilla extract, 8 ounces milk of your choice, and ice.

Nutrition facts: 375 calories, 28g carbohydrates, 33g protein, 16g fat

Related: 7 Supplements That Melt Fat Sweet Potato Bake Shake

Sweet potato casserole is the ultimate comfort food, but it's also a calorie bomb. This shake has all the flavor, but without the marshmallows and sugar crash afterward. "This smoothie has slow-releasing carbohydrates combined with lots of fiber from the sweet potato to stabilize blood sugar and kickstart your metabolism in the morning while curbing cravings later in the day," says Charlotte Press, nutritionist at Press Start Nutrition. A single shake will score you everything you need at for the first meal of the day.

Recipe: Blend 1/2 cup milk of choice, 1/2 frozen banana, 1 cup sweet potato puree, 1-2 Medjool dates, 2 tablespoons tahini, protein powder of choice, 1 teaspoon vanilla extract, 1/2 teaspoon cinnamon, and 1/4 teaspoon nutmeg.

Nutrition facts: 513 calories, 53g carbohydrates, 30g protein, 20g fat

Chocolate Peppermint Shake © Mae Badiyan Chocolate peppermint weight loss shake

Indulge your craving for this classic flavor combo but in a healthy way with this recipe from Mae Badiyan, a naturopath and wellness expert in LA. "The greens and healthy fats will keep you fuller longer which may help with weight loss and the collagen is great for hair, skin, and nails as well as helping to heal your gut," she says. "Plus, the cinnamon can help to stabilize your blood sugar and the peppermint aids in digestion." If you're trying to up your fat intake to burn fat, this shake's for you.

Recipe: Blend 1/2 cup cashew milk, 1/2 frozen avocado, 1 small frozen banana, 1 tablespoon cacao powder, 1 tablespoon coconut butter, 1 teaspoon cinnamon, handful frozen spinach, 1 tablespoon cacao nibs, 1 scoop collagen peptides, and 2-3 drops peppermint essence.

Nutrition facts: 315 calories, 29g carbohydrates, 12g protein, 22g fat

Peanut Butter and Jelly Shake © Mae Badiyan Peanut butter and jelly weight loss shake

Craving your favorite childhood snack? This shake, from Badiyan, will help you lose weight like a grown-up while feeling as free as you did as a kid. "This smoothie is perfect because it sneaks in greens without any taste," she says. "The healthy fats from the avocado and protein from the peptides will help to keep you full."

Recipe: Blend 1/2 cup almond milk, 1 tablespoon nut butter, 1 handful frozen spinach, 1/2 frozen avocado, 1 scoop collagen peptides, and 1/2 cup frozen strawberries.

Nutrition facts: 348 calories, 29g carbohydrates, 13g protein, 22g fat

Kefir and Greens Shake

When it comes to health foods, probiotic-heavy kefir and vitamin-rich leafy greens are superstars. Get your fix, along with satiating healthy fats, in this recipe from Mike George, nutritionist at Lateral Fitness. If you're trying to lose weight, he recommends drinking this shake first thing in the morning, even before your daily coffee because coffee may inhibit the absorption of some nutrients.

Recipe: Blend 1 scoop vegan protein protein powder, 1 cup spinach, 1/2 cup unsweetened kefir, 1 tablespoon natural peanut butter, 1 teaspoon flaxseed oil, 1 cup frozen fruit, 1 tablespoon chia seeds.

Nutrition facts: 318 calories, 29g carbohydrates, 13g protein, 21g fat

Choco-Peanut Butter Smoothie

"I drink this shake every day for breakfast," says Holly Del Rosso, fitness and nutrition expert in San Francisco. "This shake is essential for women as we are often lacking B12, magnesium, and iron which causes fatigue and can also inhibit weight loss and muscle gain." This shake is packed with 40 grams of protein and plenty of fiber, so you'll feel fuller for longer and your blood sugar will be stable, unlike drinking orange juice or eating a doughnut for breakfast, she adds.

Recipe: Blend 1 cup kale, 1 cup unsweetened almond milk, 1 frozen banana, 1 scoop chocolate protein powder, 2 tablespoons PB2 (powdered peanut butter), and 1 tablespoon spirulina.

Nutrition facts: 230 calories, 22g carbohydrates, 30g protein, 5g fat

Related: This Is The Diet Jessica Alba Used To Lose 11 Inches In 4 Months Blackberry Cottage Cheese Shake

Cottage cheese is a highly underrated source of affordable, quality protein, plus nutrients like calcium, says Laura Rutledge, R.D.N., assistant professor of nutrition at the University of Alabama, Birmingham. "Women, in particular, need adequate protein intake to help preserve muscle mass, especially if you're restricting calories to lose weight," she adds.

Recipe: Blend 1/2 cup cottage cheese, 1/4 cup milk of your choice, 1/2 frozen banana, 1/2 cup frozen blackberries, 1 handful fresh spinach, 1/4 teaspoon cinnamon, and 1 splash vanilla extract.

Nutrition facts: 158 calories, 27g carbohydrates, 15g protein, 1g fat

Green Goddess Shake

Oatmeal is a breakfast staple but you don't have to eat it as cereal. The high-fiber, super-filling, whole grain is the secret ingredient in this shake from Shawn M Talbott, Ph.D., C.N.S., L.D.N., nutritional biochemist and author. "The combination of fiber and flavonoids in this recipe helps to feed and protect the good bacteria in your gut," he explains. These good bacteria can go on to produce more "feel good" neurotransmitters in the brain which in turn help with mood and weight loss.

Recipe: Blend 1/2 pear, 1/2 banana, 1/4 avocado, 1 cup kale, 1 tablespoon almond butter, 1 cup milk of your choice, and 1/2 cup raw rolled oats.

Nutrition facts: 295 calories, 35g carbohydrates, 9g protein, 17g fat

Chocolate Peanut Butter Chickpea Cookie Shake

Chickpeas in a "cookie" recipe? Legumes are great for your gut and your waistline, Talbott says. Chickpeas, also known as garbanzo beans, are a great source of filling protein and fiber. Oh, and you can't even taste them, he adds.

Recipe: Blend 1/2 avocado, 1 banana, 2 tablespoons peanut butter, 2 tablespoon cocoa powder, 1/4 cup rolled oats, 2 tablespoons chickpea protein powder, 3/4 cup milk of your choice.

Nutrition facts: 460 calories, 41g carbohydrates, 23g protein, 27g fat

Walking Your Way to Weight Loss? Here's How Many Minutes You Should Log on the Treadmill

© Getty / Thitipong Srisathan / EyeEm Walking Your Way to Weight Loss? Here's How Many Minutes You Should Log on the Treadmill If you're walking your way to weight loss on a treadmill, congratulations - you've made a good choice! Walking is an effective exercise for weight loss, especially for beginners, said Audra Wilson, MS, RD, LDN, CSCS, a bariatric dietitian at the Northwestern Medicine Metabolic Health & Surgical Weight Loss Center at Delnor Hospital in Geneva, IL. "It's fairly low-impact," she explained. "It's in a controlled environment. . . . It's a good way for beginners to just get started moving."

You have a couple of things to figure out, though: namely, how long you should be walking and the speed you should aim for. Keep reading for those answers and more tips to make treadmill walking for weight loss a breeze.

How Long Should a Beginner Walk on the Treadmill For Weight Loss?

For a beginner, 15 to 30 minutes of walking on a treadmill will help you lose weight, said Dan Charak, NASM-CES, the fitness manager at the Northwestern Medicine Kishwaukee Health & Wellness Center in DeKalb, IL. But you can also cut back more than that, Audra said. It all depends on your starting fitness level. "You could start with just 10 to 15 minutes. If that's challenging, you could start with five minutes," she explained.

The key, Audra said, is "to set up a routine that we can stick with." If 20 minutes of treadmill walking feels too intimidating right now, try 10 or 15. If it's convenient, you can even split your workout up throughout the day. Jump on the treadmill for five to 10 minutes at a time, twice or three times a day, to increase your overall workout time without feeling like you have to set aside a big 15- or 20-minute chunk.

How Fast Should a Beginner Walk on the Treadmill For Weight Loss?

For a beginner on the treadmill, a brisk walk is a good place to start, Dan said. It really depends on your individual fitness level, though. Audra recommended paying attention to your rate of perceived exertion (RPE), or how hard it feels like you're working. If one is rest and 10 is an all-out sprint, aim for "anywhere between five and seven," Audra said. "Feeling like you could talk to somebody, but not carry on a steady conversation." Here's a simple RPE scale to help you stay on track with your intensity.

There are two kinds of cardio workouts you can do on a treadmill: steady-state, when you're walking at a constant pace the whole time; or intervals, when you'll go from faster intervals to slower ones in order to pump up your heart rate. Beginners should start with steady-state, Audra said, as that format is the best way to get your feet under you and acclimate to walking for exercise.

Speed intervals burn more calories in a smaller amount of time, but starting with them without the proper fitness baseline can lead to injury or discouragement, Audra said. "You want to start with a level that's going to make you feel good, invigorated, and give you energy, which is what exercise should do if you're doing it at the right level for the right amount of time," she told POPSUGAR. Kick your weight-loss journey off with steady-state walking and set those interval workouts as a goal as you build up your cardio fitness. (Here's a walking-running treadmill interval workout you can work your way up to.)

And since you'll be doing all this walking, Audra said, get a pair of supportive shoes so you can feel your best when you hit the treadmill. It's common to experience foot or knee pain due to inadequate footwear, and you'll fall off your workout and weight-loss goals if you're in pain every time you hop on a treadmill. A healthy diet will also help you reach your weight-loss goals faster, and help you feel better while you're doing it. This two-week healthy eating plan can help you get started.

Between logging steps and eating healthy, nutritious foods, you'll be on your way to your weight-loss goals. Fire up the treadmill and lace up your shoes - it's time to hit the ground walking!

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