Weight loss tips are everywhere. With blogs, articles, research, YouTube videos, and various Instagram accounts, we always have weight loss advice at our fingertips. However, some of this advice can be toxic and harmful to our health.

There are many people sharing weight-loss advice that can actually damage our health over time and lead to unhealthy aging. To learn more about which pieces of advice to avoid, we talked with a few expert dietitians. Here’s what they have to say about weight loss tips that are actually aging your body, and for more healthy eating tips check out 22 Tips to Lose Belly Fat Without Dieting.

Counting calories may be helpful for some, but making sure you’re consuming a well-balanced diet is more important.

“One of the more harmful behaviors I see in the nutrition field is people counting their calories with a large portion of their food still being processed and low-quality, without consuming enough omega-3 fatty acids, unsaturated fats, and fibrous foods. Consuming meals that are packed with necessary nutrients will not only ease the weight loss process but also support longevity,” says registered dietitian Whitney Stuart, MS, RDN, CDE.

While you may think that calories are all that matters, if you’re not getting enough protein then you’re most likely setting yourself up for failure. Not only that, but it may affect your aging process as well.

“A huge weight loss mistake [that ages] you faster is to only focus on creating a calorie deficit without paying attention to the composition of those calories. It’s essential to consume higher levels of protein when losing weight in an attempt to preserve more lean body mass,” says Lauren Harris-Pincus, MS, RDN, registered dietitian, founder of Nutrition Starring YOU, and author of The Everything Easy Pre-Diabetes Cookbook.

“You lose fat and muscle when dieting, and less muscle will decrease your metabolism and strength, as well as potentially cause bone loss. Aim for at least 25-30 grams of protein per meal with moderate amounts of whole grains and higher-fiber plant foods, as well as heart-healthy fats for the best outcome that’s likely more sustainable as well,” says Harris-Pincus.

RELATED: 7 Highest Quality Proteins To Eat Every Day, Say Dietitians

Meal replacements can be harmful not only to sustainable weight loss but to your overall health as well.6254a4d1642c605c54bf1cab17d50f1e

“While meal replacement products such as shakes or bars may be helpful for an occasional low-calorie meal or snack on the go, many of these products are highly processed and contain added sugars. Eating highly processed foods regularly has been linked to multiple chronic diseases, and too much sugar can also contribute to chronic disease development and hasten the aging process by forming advanced glycation end products (AGEs),” says Sara Chatfield, MPH, RDN, a registered dietitian at Health Canal.

RELATED: The Worst Breakfast Habit Causing Muscle Loss, Says Study

Diets like the Atkins Diet and the Keto Diet have made it seem as though carbs are the enemy. However, this simply isn’t true.

“While avoiding added sugars and refined carbs is helpful for weight loss, cutting out complex carbs such as fresh fruit, starchy vegetables, and whole grains may derail weight loss efforts and can even contribute to premature aging since these foods are valuable sources of fiber and other vital nutrients. High fiber intake has been linked to satiety at meals and successful weight loss, and also to reduced markers of aging,” says Chatfield.

You don’t have to avoid fat in order to lose weight. In fact, your body needs healthy fats to survive.

“While fat calories are higher (1 gram fat = 9 calories) compared to carbs or protein (1 gram of carbs or protein = 4 calories), we do need some fat for our overall health and wellbeing. Heart-healthy fats such as those found in nuts, seeds, avocado, extra virgin olive oil, or salmon provide benefits for heart health, brain health, and also add to the flavor and satisfaction of meals,” says Vandana Sheth, RDN, CDCES, FAND, a registered dietitian and author of My Indian Table: Quick & Tasty Vegetarian Recipes.

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If the headline caught your eye, you’re going to love what Steve Theunissen, RDN, has to say about key eating practices to achieve a flatter belly. He says: You should enjoy eating what you’re eating, it shouldn’t cost you more than you can afford, and it should be a plan that’s simple enough to follow your entire life.

“Instead of going on a diet, try to change your eating patterns,” says Theunissen, owner of Smart Fitness Results.

Oh, and Theunissen wants to make something clear about specifically targeting abdominal fat. You can’t.

“When you reduce fat, it gets cut from all parts of your body and not just the belly,” he says. “Your thighs, arms, waist, and even your face will show the effects of fat loss.”

If you’re looking for speedy results, “I’d highly advise intermittent fasting,” he says. Intermittent fasting is limiting your eating to a defined window of time. “It cuts fat tremendously from all parts of your body, including your abdomen.”

Meanwhile, you can try these other habits for quick belt-tightening, according to experts. Then, for details, read Ways Fasting Can Help You Lose Weight.

Recent research has called into question the long-held belief that eating breakfast is a reliable weight-loss strategy. But many nutrition experts still advise clients not to skip the morning meal but focus on eating healthy foods that promote weight loss.6254a4d1642c605c54bf1cab17d50f1e

“It’s not just about getting enough calories, but also about getting the right kind,” says Reda Elmardi, RD, a certified strength and conditioning specialist for The Gym Goat. “Studies have shown that people who eat a high-fiber breakfast tend to have lower a BMI (body mass index) than people who skip breakfast.”

Get in the habit of eating high-fiber cold cereal or hot oatmeal—both are good sources of fiber.

Another food that battles belly fat is protein. A 2020 study in the International Journal of Environmental Research and Public Health compared two common breakfast types: eggs and toast versus bran cereal with sugar, milk, and orange juice. Both types of breakfasts were consumed by the same group of 50 overweight but healthy people on two different days.

The researchers found that the protein-rich egg breakfast improved satiety following the meal. The participants consumed less food at lunch and dinner following the egg breakfast than they did after the sugary breakfast cereal meal.

One of the most effective ways to get rid of belly fat is by getting into the habit of eating to satisfy hunger rather than out of habit, eating because you’re anxious or depressed, or eating because, well, you’re actually not hungry but thirsty.

“About 75% of people have their thirst and hunger mechanism confused,” says Bess Berger, RDN, who specializes in women struggling with polycystic ovary syndrome (PCOS) at Nutrition by Bess. “That means sometimes when they think they’re hungry, they’re really just thirsty, but end up eating more. If we make sure we are adequately hydrated, we can end up consuming less when we are actually hungry.”

When you cook your own meals at home, you should automatically eat healthier simply because restaurant meals are typically very heavy in extra calories, carbs, fat, and sodium—all nouns synonymous with unhealthy eating. By cooking, you naturally prepare foods more mindfully. And it’s easier to get in the habit of avoiding unhealthy fats like refined oils, junk food, chips, cookies, and other packaged snacks that are loaded with preservatives, says Theunissen.

It’s not an eating habit per se but it influences your eating habits. Making a habit of avoiding daily drinking of alcohol can help you significantly reduce belly fat.

Why? “Drinking beer, wine or cocktails consistently will cause the alcohol to absorb and be quickly converted into fat, which tends to deposit in your abdomen,” says Juliana Tamayo, a nutritionist with FitnessClone.

What’s more, when you drink alcohol, you’re not only getting calories from the beverage but often you are consuming more energy-dense foods like pizza, chips, Buffalo wings, and cheeseburgers. Even if you don’t drink alcohol, watch the number of calories you consume from beverages. They can be sneaky. Instead, make a habit of choosing water, fruit-infused waters, and unsweetened iced tea as your go-to zero-calorie beverages.

David Brendan, RDN and certified personal trainer with StartRowing, is another advocate of intermittent fasting for speeding up fat loss. He recommends a 16-hour fast and scheduling a resistance training workout at the tail end, sometime between the 13th and 16th hour of the fast before eating. That habit will accelerate fat burn, he says. After the fast and exercise session, your body is ready to use that fuel.

“You must also stay hydrated with water to the point where your urine is clear,” he says.

Good hydration is critical to a body that functions properly, which includes burning fat efficiently.

Everybody is different. What works for one person, may not work for another when it comes to losing weight. But a few things are consistent across the board, says Johna Burdeos, RD, LC, CNSC.

“For weight loss, slow and steady and setting realistic goals wins the race,” says Burdeos.

Because so many of us need help sticking to a plan, she says teaming up with a dietitian may be your best bet.

“Work with a registered dietitian who will collaborate with you on a tailored diet plan that you can actually live with long-term,” she says.

You’ve heard this advice a zillion times, but are you doing it? Find out the next time you sit down for a meal and check your plate. Does it resemble Monet’s The Artist’s Garden at Argenteuil? In other words, is it full of color?

“Half of your plate should be filled with nutrient-dense fruits and vegetables,” says Burdeos. These foods should also be your primary snacks along with nuts. “They confer many important health benefits regardless of if you are trying to lose weight or not.”

Because fruits and vegetables are typically low in calories, they reduce or prevent you from consuming extra calories in between meals that are normally stored as fat deposits, says Daniel Boyer, MD, of the Farr Institute, a research organization supporting public health.

“Additionally, consuming foods that enhance metabolism like mineral-rich foods, ginger, and legumes may also create calorie deficit, an important factor needed for proper weight management,” says Boyer.

If you make a habit of adding non-starchy vegetables to every meal and every snack you eat, you will automatically increase your fiber intake and lose body fat, says Blanca Garcia, RDN, a registered dietitian nutritionist with HealthCanal. “Fiber is a complex carbohydrate that does not digest and is not absorbed; it works as the broom of the intestines,” she says. “This allows for your body to not absorb all available carbs, protein, and fats that can contribute to abdominal weight.”

Fiber also contributes to a healthy diversity of bacteria in the gut, which reduces inflammation and helps combat obesity. If you believe it’s difficult to get more fiber into your daily diet, you haven’t read our story, Popular Foods with More Fiber Than Oatmeal.

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Enjoy grazing throughout the day? You’re not alone. Americans are snacking more than ever. As of 2011, snacks accounted for a whopping 580 of our daily calories! With high-calorie, ultra-processed foods available to us everywhere we turn, it’s not hard to overdo it at snack time.

Fortunately, if you’re working on a weight loss goal, you don’t necessarily have to nix the snacks. In fact, as a nutritionist, I’m all for smaller bites throughout the day. Spreading out your caloric intake can help maintain steady blood sugar and keep you from getting ravenous.

But snacks aren’t all created equal. For weight loss—especially the pesky belly fat that likes to hang around your middle—it’s critical to choose snacks that support, rather than derail your efforts.

My first rule of thumb for a belly fat-friendly snack is to keep calories in mind. Just because most people consume a daily fourth meal through snacks doesn’t mean it’s a great idea. To budge belly fat (but not get overly hungry), try to stick to around 200 calories or less.

Besides keeping calories in check, you’ll want to choose snacks with a nutrient profile that keeps you full between meals. (That’s the whole point of snacking, right?) This means reaching for items high in protein and satiating, fiber-rich complex carbs.

Don’t just take my word for it—it’s science! A 2012 study in the journal Nutrition and Metabolism found that people who ate more high-quality protein had less abdominal fat. Other studies have also associated increased fiber intake with lower amounts of belly fat. Research in the journal Obesity, for example, found that for every 10-gram increase in dietary soluble fiber, subjects had a 3.7% decrease in visceral (aka belly) fat.

So how do you craft a snack that’s high in both these nutrients? I like to keep it simple with a combo that many people already have in their home kitchens: deli turkey and whole wheat crackers. This pairing is easily accessible, not too expensive, and comes together in a flash.

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For quality meat that’s good for you and high in protein, try Applegate Naturals® Oven Roasted Turkey Breast. Its two-slice serving size has 11 grams of protein (22% of the Daily Value) and just 50 calories. (Or, if you have a little extra time, consider heating up one of Applegate’s Organics® Turkey Burgers, which provide 20 grams of protein, 150 calories, and 105 grams of sodium.) Both products use no antibiotics ever and are humanely raised with no chemical nitrites or nitrates.

Amp up the flavor even further by layering the turkey atop Triscuit’s Cracked Pepper and Olive Oil crackers. Their first ingredient is whole grain wheat, and their flavor comes from all-natural seasonings like black pepper, onion powder, and garlic powder. Plus, with 3 grams of fiber and 120 calories per six crackers, they keep things high-fiber and low-calorie.

Put together, this power couple turkey-cracker snack nets plenty of that all-important protein and fiber for a grand total of 170 calories—and a savory flavor that’s just right any time of day. Snacking your way to a flatter belly was never so tasty!

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Trail mix has a bit of a health halo around it meaning that people think it’s better for you than it actually is—most of the time. Most pre-packaged trail mix is a combination of nuts, dried fruit, and chocolate which does have a lot of beneficial nutrients and fiber but can also be extremely calorie-dense.

Take Costco’s trail mix, for example. “A single-serve, 2-ounce pack of Costco’s Kirkland brand’s trail mix packs 300 calories, which is on the high end for a snack when someone is trying to lose weight,” says Lauren Harris-Pincus, MS, RDN, dietitian, and author of The Everything Easy Pre-Diabetes Cookbook. So, check labels when using packaged trail mix as a base and aren’t preparing trail mix completely from scratch at home.

“In general, keep the ingredients simple and use high fiber, less dense options to allow for a larger portion size and for fewer calories,” says Harris-Pincus. Make your DIY trail mix at home in large quantities each time, for an easy meal-prep hack, and then store for later use.

Here are six trail mix combinations for weight loss, as recommended by dietitians, which taste great and help prevent blood sugar spikes, as well as keep calories and sodium levels in check, to better aid in your weight loss endeavors. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

This is a satisfying, nutrient-rich combination that’s crunchy and can be lightly salted for a sweet-and-salty blend. “Pistachios have fewer calories than most nuts with the largest portion size, as you get 30 pistachios for 100 calories,” says Harris-Pincus.6254a4d1642c605c54bf1cab17d50f1e

“Unsweetened cherries have fiber and antioxidants, while unsweetened coconut flakes add additional texture and fat to keep you full longer,” says registered dietitian nutritionist Ginger Hultin, MS, RDN, CSO, author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook.

“Almonds provide crunch, protein, and heart-healthy fat, while cranberries offer a tart flavor and vitamin C,” says Hultin. Just be sure to choose a variety that’s sweetened with fruit juice rather than added sugar or syrup to better support weight loss. A small serving of dark chocolate chips gives you that sweet flavor you’re looking for, but still keeps added sugar intake low, helping you lose weight faster than if you use milk chocolate with lots of added sugar.

“Walnuts are an omega-3-rich nut that is considered heart-healthy and could even help calm inflammation in the body, and raisins are commonly unsweetened and easy to find in any store,” says Hultin. They contain fiber, vitamins, and minerals and this two-ingredient combination is super easy and quick to make.

RELATED: Best Healthy Foods To Bring on Hikes, Approved by a Dietitian

Combining nuts, seeds and fruit is the perfect trifecta for a balanced trail mix. Use shelled, lightly salted sunflower seeds and plain, unsalted pecans to avoid overdoing it on the sodium. “Find mango that’s plain and not coated in sugar, and chop it so it blends into the mix easily,” says Hultin.

“While dried fruit is nutritious, it’s also calorie-dense, so avoid added sugars and use portion control,” says Harris-Pincus. “You can also make it more savory with roasted soy nuts or chickpeas, as another crunchy source of protein and fiber,” says Harris-Pincus.

This is an antioxidant-rich trail mix that’s simple to make and well-balanced. “Pumpkin seeds are rich in minerals like zinc, while blueberries contain vitamins C and K, to improve immunity,” says Hultin.

Pumpkin seeds have protein and healthy fat and blueberries have fiber-rich carbohydrates and antioxidants to fuel you and support your heart health. Blueberries are also lower in sugar than other fruits, so it’s more diet-friendly.

“Freeze-dried fruit is a fabulous add-in for trail mix because it has a fraction of the calories of dried fruit and provides crunch and volume,” says Harris-Pincus. Combine peanuts and strawberries for flavor, antioxidants, fat, protein, and fiber.

Or halve the amount of freeze-dried strawberries and mix in unsweetened, dried banana chips. “You’ll make a ‘pb&j’ trail mix by combining crunchy peanuts (lightly salted, so you really get that peanut butter flavor), with crunchy freeze-dried strawberries and banana chips,” suggests Hultin.

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Omelets are a fantastic way to include some high-quality protein at breakfast. Eggs are a complete protein, which means they contain all nine essential amino acids which are the building blocks of protein to help build and strengthen muscles and repair damaged tissues and fibers. There’s only so much you can do with an egg that’s over-easy or hard-boiled, though. That’s why omelets are awesome for maximizing nutrition and flavor, simultaneously, and are incredibly versatile.

Add-ins vary in colors, textures, and flavors, for omelet combinations for weight loss that not only taste great but also are rich in antioxidants and fiber to fill you up. “However, an omelet can be an ally for weight loss or a saboteur, depending on its preparation, portion size, cooking method, and choice in toppings,” says Lauren Harris-Pincus, MS, RDN, dietitian, and author of The Everything Easy Pre-Diabetes Cookbook.

Keep omelets minimal in ingredients, with combos containing both protein and fiber, which are best for weight loss. Here are six omelet combinations for weight loss that are high in protein and fiber, along with healthy fats and antioxidants. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

“When at home, get rid of some of the yolk to help lower calories and cholesterol by combining 1 whole egg and 2 egg whites (or 6 tablespoons of liquid egg whites),” says Harris-Pincus. This is a great omelet combination for weight loss since it cuts back on calories but has more nutrition than you’d find in a traditional egg white omelet. For example, choline promotes brain health but is in the yolk, so you’ll get nutrition, flavor, and color from just a single egg yolk.6254a4d1642c605c54bf1cab17d50f1e

Give your omelet a Southwest flair and use add-ins like green peppers, chopped tomatoes, and 1-2 tablespoons of cheddar cheese, which keeps calories and saturated fat in check and maximizes fiber and other essential vitamins and minerals to complement protein from the eggs.

“Top it off with salsa for extra fiber and antioxidants, and for only a few additional calories, which keeps it appropriate as an omelet combination for weight loss,” says Harris-Pincus.

“Bring the heat with a Mexican-inspired omelet with jalapeños and tomatoes, as well as onions and a bit of Mexican-blend, shredded cheese if you like, for flavor and satiety power,” says Harris-Pincus. Jalapeños’ kick can help you avoid using condiments or salt. “Plus, spicy foods, like jalapeños, very slightly boost metabolic rate for a period of time after you’ve eaten—while it won’t make a major contribution towards weight loss, every little bit helps,” Harris-Pincus adds.

RELATED: The #1 Easiest Way to Boost Your Metabolism, New Study Says

“Because caramelized onions are so savory, they can help you achieve the flavor you desire while cutting back elsewhere, like with cheese, which reduces saturated fat and calories,” says registered dietitian nutritionist Ginger Hultin, MS, RDN, CSO, author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook. Eggs have protein, while onions offer fiber and antioxidants. And while caramelization makes it tasty as is, you can sprinkle a little cheese, like goat or feta, on top, if desired.

This combo is high-protein, flavorful, and rich in anti-inflammatory, omega 3 fatty acids, which are found in salmon. “For an added benefit, choose ‘omega-3’ rich eggs, and use a dollop of plain non-fat, Greek yogurt, which offers protein, calcium and a boost in probiotics for your gut,” says Hultin, since good gut health aids in weight loss. Garnish with fresh chives for flavor, fiber, and anti-inflammatory antioxidants.

Maximize your veggie intake with this Mediterranean-inspired omelet, which offers excellent protein, antioxidants, and fiber, plus healthy fat, thanks to the addition of olives. “The veggie density and bulk in fiber keeps you feeling full and satisfied for the entire morning,” says Hultin. If you want to increase calories, protein, and fat for a larger meal, Hultin suggests using a little bit of crumbled feta cheese or sliced avocado.

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Toast isn’t just toast anymore. It’s merely just the bottom layer of a whole dish towards something color-rich, flavorful, satisfying, and packed with nutrition. It also doesn’t have to only be associated with breakfast. Toast can be a lunch, dinner, or snack idea, depending on how you want to build it.

Let’s take a look at how to make the best out of each tier of a carefully assembled toast to manage calorie intake, increase feelings of fullness, control your weight, and excite your taste buds.

Bread

When selecting the right bread as the base of your toast to accelerate weight loss efforts, we need to start with a whole grain choice. Whole grains are superior to refined grains because they contain all three parts of the seed or “kernel” of the plant: bran, endosperm, and germ. These three components hold key nutrition contributions, including fiber, protein, folate, B-vitamins, and even healthy fat. A refined bread only contains the endosperm, which is mostly just starch. Refined breads could have us hungry quicker than whole grains.6254a4d1642c605c54bf1cab17d50f1e

Look for “whole grain” or “whole wheat” as the first ingredient in the ingredient list (or second only if it’s behind water) and two grams or more of fiber per serving.

Spreads

Next up is the schmear. A good guideline is to stick to one tablespoon of any spread per toast slice. This is a great opportunity to use healthy fat like hummus, peanut butter, or almond butter.

And we can’t talk toast without mentioning avocados! Spread on guacamole or lightly smashed slices of avocado (1/3 of an avocado is a serving) for creaminess and a boost of monounsaturated fats and fiber.

If you’re more into jams and jellies this would work here too: try to find ones that contain no more than five grams added sugar per one tablespoon serving.

Lastly, if you’re into cream cheese (dairy or non-dairy), seek out products with three grams of total fat or less per serving, which cuts down on the calories of this ingredient.

Toppings

Hopefully, your first idea for toppings is featuring nature’s candy: fruit. Fruit delivers a nice dose of fiber (mostly as soluble fiber which is shown to increase feelings of fullness and likely offset excess calorie intake), vitamins and minerals, and phytonutrients (healthy plant compounds inherent to fruits and other plants). Top picks include apple or pear slices, pomegranate, figs, raspberries, blueberries, or banana slices.

If you’d rather not have something sweet on your toast, switch to vegetables as a topping. You can give sliced cherry tomatoes, fresh onion, cucumber, or some pieces of arugula a try.

Other terrific additions to keep hunger at bay are fiber-filled seeds and nuts. Sprinkle on one to two tablespoons of chia seeds, sesame seeds, chopped walnuts, or almonds.

Last up, consider crumbling dairy or non-dairy feta cheese to pull the whole thing together.

Find more toast inspiration at Quick and Easy Sweet Potato Toasts Recipe or 15 Toast Recipe Ideas That Go Beyond Basic Avocado.

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It’s another day on your healthy weight loss plan—so what are you gonna eat? There are tons of healthy breakfast foods, and depending on the diet you’ve chosen, your ideal breakfast might look different from someone else’s. People on a low-carb, high-fat keto diet might reach for a salmon and egg frittata, while those on a high-fiber plan may want to load up on berry-filled oatmeal, for example.

As a nutritionist, I say it’s best to follow the menu-planning guidelines of whatever weight loss plan you’ve chosen. But for a healthy, pro-weight loss breakfast anyone can enjoy, you can’t go wrong with a nutrient-rich breakfast burrito.

I don’t mean any old breakfast burrito! Some can be total calorie bombs, filled with high-fat meats and cheeses (and nary a veggie in sight), then wrapped in a refined flour tortilla. The key to creating a more weight loss-friendly Mexican breakfast is to reimagine it with healthier ingredients, such as a low-carb, whole wheat tortilla, eggs, sauteed spinach, and a sprinkle of cheese. (For more inspiration, check out these 20 easy burrito recipes for weight loss.)

You’ll start with a whole wheat tortilla—which, believe it or not, doesn’t have to mean an inflexible, carboard-like wrap. Many whole wheat flour tortillas actually have plenty of stretch. My personal favorite is the Xtreme Wellness High Fiber tortilla from Olé Mexican Foods. Not only does it have good elasticity for wrapping, but it also contains just 50 calories, 4 grams net carbs, and a whopping 11 grams of fiber. Research shows that diets high in fiber (such as about 30 grams per day) can boost weight loss. Here, a single tortilla can get you more than one-third of the way to that daily goal.

Next, scramble up some eggs. These humble breakfast foods are packed with protein at 6 grams each—so if you decide to scramble three of them for your burrito, you’ll clock in at 18 grams total. Getting plenty of protein keeps you full and helps you build muscle, so it’s a one-two punch for weight loss.

Once your eggs are almost cooked, it’s veggie time! Toss a generous handful of spinach into your pan and cook until wilted. Even if you add two full cups (about 50 grams) of fresh spinach, you’ll only increase your burrito’s calorie count by 14 calories, and will add a smidge of extra protein and fiber, to boot. Plus, cooking spinach allows your body to absorb extra minerals from it, like calcium and iron.

Because weight loss is your goal, your first instinct might be to reach for a low-fat cheese for your burrito’s finishing touch—but the latest research shows you don’t have to sacrifice the tasty goodness of dairy fat to drop pounds. In fact, a 2013 review found that not only were high-fat dairy foods not associated with weight gain, but they were also linked to greater weight loss. A tablespoon or two of shredded cheddar or mozzarella is a great way to get full-fat dairy in your morning meal. (And it tastes delicious, too!) Wrap the whole thing up and pat yourself on the back—you’ve just made a tasty, on-the-go breakfast to fuel your day.

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If you’re trying to lose belly fat, smoothies are a great addition to your diet to help you achieve your goals. Not only do they make sense for people on the go, but they are also quick to whip up and can help you stay full by sipping on one at the start of your morning or for a mid-day snack.

But of course, what you put in your smoothie is super important if you’re trying to target belly fat. Specifically, you should consider adding protein, whole fruit, yogurt, and nut butters to your smoothie to target belly fat faster, according to Cory Ruth, MS, RDN, a registered dietitian nutritionist, women’s health expert, and CEO of The Women’s Dietitian.

• Protein: Your smoothie should include some form of protein for more stable blood sugar, says Ruth. This will prevent an insulin spike, which essentially causes your body to store more fat in your belly.
• Fruit, like strawberries or oranges: These fruits contain vitamin C, which research shows plays a big role in stabilizing cortisol levels. “When cortisol (aka our stress hormone) is high, it can make the body want to hold onto weight and not let it go,” says Ruth.
• Yogurt: Adding some yogurt can help increase levels of healthy gut bacteria, which research shows may play a role in how much and where your body stores fat.
• Peanut or almond butter: These contain ample amounts of magnesium, which may help lower cortisol, says Ruth.

Looking for some new recipes that will target belly fat? Here are six of our favorites. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

This plant-based smoothie is technically paleo and includes 3 types of berries (blueberries, raspberries, and blackberries) with a cashew milk base. When you’re looking to burn belly fat faster, it’s important to choose the right liquid base for your smoothie, which is why we recommend cashew milk and not fruit juice.

Fruit juice is not the same as whole fruit, and can also be packed with sugar. “I prefer plant-based milk or regular milk for your smoothie base. This is because fruit juice can contain around 36 grams of sugar per cup,” says Ruth. “Once you couple this with a bunch of extra fruit inside the smoothie, it’s like a one-way ticket to a giant insulin dump. Plus, the sweetness in juice comes from fructose, which studies show is associated with the development of belly fat.”

Get our recipe for Paleo Avocado Berry Smoothie.

Don’t be freaked out by the fact there is tofu in this one–it adds a protein punch, and the addition of mushrooms (i.e. adaptogens) will give you some added immune support and sleep cycle regulation.

Get our recipe for Plant-Based Chocolate Tofu Smoothie With Reishi Mushroom.

READ MORE: 24 Ways To Add Protein To Your Smoothie Without Powder

The addition of flaxseeds in this spinach and avocado-based smoothie will not only help you feel fuller longer but has some added health benefits. Flaxseeds are packed with lignans, which are plant-based compounds showing amazing health benefits in cancer prevention and hormone balance.

Get our recipe for Creamy Paleo Green Smoothie.

If you’re looking for a super high protein smoothie to start your day, this one is it: it packs 28 grams thanks to plant-based protein powder and walnuts. Top your smoothie with extra walnuts for some added crunch—and avoid the granola.

Sure, granola can add some added texture, but at the expense of lots of calories and sugar. “While marketed as ‘health food,’ granola typically contains around 15-35 grams of added sugar!” says Ruth. “Instead, opt for whole nuts, seeds, and oats [to burn belly fat faster].”

Get our recipe for Dark Chocolate Banana Nut Smoothie.

RELATED: 8 Best Protein Smoothie Recipes to Help Lose Abdominal Fat

You read that right—this smoothie has cauliflower, which not only gives it great texture but also adds fiber that will keep you fuller longer. This recipe will also help you blast belly fat faster with the addition of protein powder, but it’s important that you’re buying the right one. Look for no-sugar-added protein powders, like these 12 Best Sugar-Free Protein Powders. That’s because protein powders made with added sugars can send our blood sugar for a roller coaster ride, and can increase the chances of an insulin spike, which makes our bodies want to hang onto belly fat, explains Ruth.6254a4d1642c605c54bf1cab17d50f1e

Get the recipe for Berry Cauliflower Smoothie.

The star of this recipe, kefir, is an excellent source of probiotics that helps keep your digestion moving, supports your immune system, and gives your bones a boost of calcium.

Get the recipe for Kefir Banana Date Hemp Smoothie.

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Everyone experiences those nights when you have no energy left to follow a dinner recipe or cook something new, so you instead decide to just combine whatever you have left in the fridge.

If you’re throwing together a last-minute dinner, it’s helpful to know which food combinations can be helpful for following your health goals if one of those goals is weight loss.

To learn about the best dinner combination to try when you’re trying to lose weight, we talked with dietitian Courtney D’Angelo, MS, RD, author at Go Wellness.

According to D’Angelo, “you’ll really want to build your plate around three major food groups: protein, green veggies, and carbs, with the centerpiece of your plate being the protein.”

The best dinner combination for weight loss features lean protein, green veggies, and healthy carbs.

Protein

For a protein, something lean like chicken, turkey, or fish will work well for your weight loss goals.

“Lean protein should be the main portion of your plate, and ideally you should be trying to shoot for 25-30 grams of protein for your dinner,” says D’Angelo, “mainly because Protein can help with building lean muscle, losing fat, and keeping you full for longer periods of time.

Green vegetables

According to D’Angelo, another crucial component of a healthy weight loss dinner is plenty of green vegetables.

“My recommendations are broccoli or spinach because both of these green veggies provide fiber, minerals, and nutrients your body needs, and fiber (just like protein) will help keep you feeling full longer.”

Healthy carbs

And lastly, despite some fears many people have around eating carbs and losing weight, it’s actually beneficial to incorporate a healthy carb into your dinner recipe.

“I usually recommend a moderate portion of a healthy carb like sweet potatoes or rice, but there are others as well if you don’t like these,” says D’Angelo, “because healthy carbs like these provide energy, which is important for staying physically active, and they can also help keep you full longer, just like protein and green veggies.”6254a4d1642c605c54bf1cab17d50f1e

The takeaway

A combination of lean protein, green vegetables, and a healthy carbohydrate is one of the best dinner combinations you can throw together on those nights when you don’t want to follow a recipe but still want to cook at home.

If you’d like more ideas on how to cook this dinner combination in a creative way, you can look through these ideas. And for more healthy weight loss tips, you can check out 15 Underrated Weight Loss Tips That Actually Work.

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Looking to power up your weight loss efforts? Perhaps you’ve incorporated these underrated weight loss tips that work into your lifestyle, loaded up on these foods to lose your gut, and versed yourself on the worst eating habits for belly fat.

If you’re wondering “now what?” A good place to start is to turn to your snacking habits. Even if you’re eating a healthy breakfast, lunch, and dinner, many people sabotage their weight loss efforts by eating potato chips, candy, and cookies galore come snack time. No more! Readers, it’s time to slim down your snack routine.

“I always advise my clients to choose snacks that include a protein, a healthy fat, and a complex carb,” says Kim Yawitz, RD. Her signature combination for a weight-loss-friendly snack? A small handful of nuts with a medium apple.6254a4d1642c605c54bf1cab17d50f1e

The best snack combination for weight loss is as simple as nuts and an apple.

“Nuts may seem like a surprising choice, given their relatively high fat content. But studies suggest that people who eat more nuts tend to weigh less and have less belly fat than people who don’t eat nuts,” she says, noting that pistachios are her favorite, partly because the shells serve as a visual reminder of how much you’re actually eating.

“In one study, people who ate in-shell pistachios consumed 41% fewer calories than those who ate shelled pistachios,” she elaborates.

Yawitz is a fan of 100-calorie packs of nuts, “which can help you keep your portion sizes in check if you don’t love pistachios or don’t feel like shelling them.”

To round out the snack, pairing the nuts with an apple is an excellent option: “Apples are a great source of dietary fiber, which can help you to feel satisfied until your next meal,” says Yawitz. “One large study suggests that eating an apple a day promotes modest weight loss, and another study indicates that eating up to three apples per day could be helpful.”

Even if you’re not eating three apples a day, every crunchy, refreshing bite counts, so be sure to load up on apples — and pair ’em with nuts — for a wholesome, slimming snack that has a nutritionist’s stamp of approval.

READ MORE: The #1 Best Snack to Crush Your Hunger Cravings, New Study Says.

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