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There's an old saying that advises how to best tackle your daily three squares in order to lose weight: "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." In other words, frontloading the top of your day with the vitamins and nutrients your body needs to function can help support a healthy metabolism, energize your body, keep you fuller for longer, and ultimately help you burn those pesky pounds whether the first stop of the day is the gym or your sitting at your desk.

When it comes to eating a healthy breakfast for weight loss, being an "early bird" can mean so much more than just getting the wormit means setting yourself up for weight loss success. However, knowing which breakfast foods can help you lose weight iseasier said than done given the wide range of options that are available.

With that in mind, we spoke to a handful of dietitians to get their thoughts and suggestions on what to eat for breakfast to lose weight. Read on to learn more about how to pull together a healthy breakfast for weight loss, and for more healthy eating tips to also help you capitalize on lunch in ways that support your weight loss goals, be sure to also check out 77 Best Healthy Lunch Ideas for Weight Loss.

Before diving into which healthy breakfast foods can help fuel weight loss, it's important to understand how to best use your morning meal to your advantage while also having a solid strategy that best supports your weight loss journey. Here are a few strategic tips to help:

Whether you opt for Greek yogurt, Icelandic skyr, or prefer the traditional route, yogurt is undeniably one of the most versatile healthy dairy options you can incorporate into your breakfast routine, especially if weight loss is your ultimate aim.

"One of my favorite breakfast foods is yogurt," says Amidor. "I use it to make breakfast smoothies, parfaits, and to top my pancakes and waffles. I even make homemade berry compote to top my morning yogurt."

"Numerous studies show that yogurt can be part of a healthy weight loss plan," adds Amidor, notingthat "a 2015 published systematic review found that yogurt consumption was associated with lower body mass index, lower body weight/weight gain, smaller waist circumference and lower body fat in epidemiological studies. Randomized control trials suggest that there are weight reduction effects, but do not permit determination of a cause-effect relationship."

Amidor notes that postpartum women may especially benefit from eating yogurt for breakfast, as"a recently published study concluded that among women with less healthy diets, yogurt consumption was associated with lower postpartum obesity risk."

For a fast and easy breakfast capable of combining all the essential nutrients able to promote weight loss, blending up a smoothie can be a great solution. To strike a healthy balance conducive to weight loss, think about ingredients that can help you knock out a daily serving of fruits and veggies while also including some carbs, healthy fats, and even a little protein when combining ingredients like berries, leafy greens, nuts, yogurt, hemp, flaxseed, oats, and even dark chocolate. For instance, I'm a big fan of a sweet and creamy green smoothie featuring fresh spinach, avocado, bananas, plain yogurt, a handful of sliced almonds, and a teeny drizzle of honey or agave.

RELATED:The 30 Best-Ever Weight Loss Smoothies

If consuming more high-protein foods is integral to your overall weight loss plan, whipping up a protein shake is another quick and easy healthy breakfast solution that can provide you with energy while also keeping you fuller for longer.

"A [June 2022] study [published in The Journal of Nutrition] found that weight loss correlated to an intake of a high-protein plus high-fiber shake," notes Thomason.

Eggs are protein-packed breakfast staples that are as versatile as they are delicious. Best of all, these nutrient-dense delights can also be incorporated into healthy diets designed to promote weight loss. According to Thomason, research shows that "breakfasts that include eggs [have been] found to induce weight loss in the context of a low-calorie diet plan."

RELATED: Here's How Long Eggs Lastand How to Tell If They're Bad

"An egg omelet rich in veggies is a great way to start your day that is both high in fiber and protein!" says Adams. "Eggs are an excellent source of protein. High-protein diets have been associated with increased fullness, reduced appetite, and increased metabolism, three factors that can all help lead to overall weight loss."

Whether you're folding them into an omelet or serving them alongside your huevos rancheros, black beans are a fiber-dense legume that can help manage a healthy appetite by keeping any hanger-motivated unhealthy eating impulses at bay that could throw off your weight loss plans. In addition to containing about 15 grams of fiber per cup, one cup of black beans also includes over 15 grams of protein and is rich in important vitamins your body needs like calcium, iron, and magnesium.

"[Peanut butter is a] breakfast favorite that also provides a combination of healthy fat, protein, and fiber, which all take longer to digest and promote satiety," says Amidor. "Two tablespoons of peanut butter provide about 190 calories, 16 grams of fat (mainly unsaturated), 7 grams of protein and 2 grams of fiber."

"Spread peanut butter on whole grain toast, stir a spoonful into oatmeal," she suggests, "or add to your morning smoothie like in this Banana Peanut Butter Smoothie."

RELATED: Is Peanut Butter Good For You? 20 Effects of Eating It

"A published study in Advances in Nutrition found that consuming breakfast foods high in whole grains is a promising strategy for metabolic health promotion," explains Amidor. "This also includes helping with weight loss."

Your whole-grain toast can cover the carb and fiber components of your breakfast, while also serving as a great blank canvas for other healthy foods that can help you achieve a quality nutritional balance that can help you lose weight. If you're at a loss on how to best top your toast for a tasty treat able to beat that bulge, try any of our creative Toast Recipe Ideas.

"Oatmeal topped with nut butter and berries provides a high-fiber breakfast to start your day while keeping you full and satisfied," explains Adams. "A review on the health benefits of oats highlights the importance of beta-glucan found in oats in managing blood sugar levels and the release of peptide YY, a hormone that helps increase satiety, both of which help to reduce overall food intake, body weight, and body fat."

Another filling, oat-based breakfast favorite that encourages weight loss is one you can easily prep in advance for those busy mornings where just need to get going ASAP: overnight oats. After combing your choice ingredients, pop them in the fridge to soak, and either eat as-is the next day or you can heat them in the microwave for a few seconds to get your day on a healthy roll.

"A warm bowl of [] overnight oats at breakfast is another option that can be part of a healthy weight loss plan," says Amidor. "A published study in Nutrition Reviews concluded that evidence suggests that a component called beta-glucan in oats helps with satietywhich is one method to help with weight loss," she adds. "When you're feeling satisfied, you tend to stay fuller longer."

Because overnight oats may need a little more forethought than a standard bowl of oatmeal, it's probably best to have a recipe on-hand for this healthy breakfast treat. Need a little inspiration? Try ours for Mango-Ginger Overnight Oats.

"Cottage cheese with mixed berries and crushed nuts also makes for a high-fiber, high-protein breakfast," says Adams. "One review article found that aiming for 2530 grams of protein per meal is ideal for appetite control and weight loss. With 2528 grams of protein per cup, cottage cheese makes for a great start to your day!"

If you're tired of traditional lean breakfast proteins like eggs or turkey bacon, why not spice things up by venturing under the sea instead? Just 2 ounces of smoked salmon contains a whopping 13 grams of protein, enabling this fish's ability to positively affect one's energy, metabolism, and appetite. Plus, salmon is rich in omega-3 fatty acids, which research has shown can help suppress hunger and control appetites in ways that can lead to healthy weight loss. For a more weight loss-friendly take on a classic NYC breakfast favorite, pair your smoked salmon with whole grain toast or scooped-out pumpernickel bagel; a dollop of whipped cream cheese or Greek yogurt; a little red onion, some capers, and couple cups of mixed greens.

RELATED: 7 Science-Backed Benefits of Eating Salmon6254a4d1642c605c54bf1cab17d50f1e

"The satiating power of nutrient-dense prunes can calm your appetite which may help with weight management," says Amidor. "It is prunes' fiber content that is suspected to be part of the magic satiety sauce, and research also backs this up."

"A 2021 published study looked at the impact of dried fruit, including prunes as a method of weight control," she explains. "In the first phase, researchers compared satiety, appetite, and caloric intake among participants who consumed a snack of either prunes, raisins, or jellybean-like candy, all comparable in calories. Researchers found that those who ate prunes consumed the fewest calories overall at subsequent meals. The prune snackers also reported reduced hunger levels, improved satiety, and a greater perceived ability to consume less food at a later eating occasion."

"In the second phase, participants were divided into two groupsthose who followed a 12-week weight loss program with prunes as their snack, and those who followed the same program but were only provided with guidance on healthy snacking," Amidor elaborates. "Researchers found that the prune group experienced greater weight loss on average than the group who only received healthy snacking guidelines (-4.4 pounds versus -3.4 pounds). However, these differences weren't considered statistically significant. Additionally, those who consumed prunes also reported higher levels of satisfaction and greater ease of following the weight loss program."

"Although the studies were done snacking on prunes, including prunes at breakfast can certainly keep satiety at bay," adds Amidor. "That is why I top my morning bowl of oatmeal with prunes or fold chopped prunes into my muffin batter as they keep me satisfied until my next meal."

"Protein pancakes are an excellent breakfast because it feels like your traditional comfort food but still gives you a high-protein meal," says Snyder.

Up the ante on the protein in your pancake recipe with ingredients like protein powder, cottage cheese, or even Greek yogurt.If you're still hesitant about how your protein-packed pancakes might measure up against a classic stack, try our recipe.

Rich in fiber and healthy unsaturated fats (including omega-3 fatty acids), avocados are a filling, versatile stone fruit able to complement any healthy breakfast. In fact, the results of one study published by the Journal of Nutrition indicated that eating about one avocado per day can be especially helpful for women who are hoping to reduce visceral fat, which is considered the most detrimental type of fat to your overall health. Avocados are also a great way to help manage your cholesterol, supports your heart health, and even improve cognition.

As Snyder notes above, a healthy breakfast can and should include a variety of foods each day, especially if weight loss is your endgame. But if you're not quite sure how to best combine your assortment of groceries into a quality breakfast or are at a loss of how to come up with meal concepts that can encourage losing weight, here are a few healthy breakfast ideas for weight loss to help get you started.

With these recipe concepts in tow, your next shopping trip to the grocery store should be easy breezy.

In addition to knowing what to eat for breakfast in order to help you lose weight, you'll also want to be mindful of common breakfast-related habits that, though tempting, may present obstacles to your weight loss goals. In order to help you stay on track and get the best out of every breakfast, here's what the experts say you should avoid:

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Good nutrition is the cornerstone of attaining and maintaining a healthy weight. And we're not talking about taking part in the latest fad diet promising fast fat loss. (I hate to be the bearer of bad news, but those never really work.) If dropping a few pounds is your ultimate aim, you'll need to nourish your body with a nutrient-dense, balanced diet, which requires knowing which items are considered among the best foods for weight loss.

"A balanced diet, one with adequate calories and a good balance of carbohydrates, protein, and healthy fats is essential to weight loss, as this will help you keep hunger at bay and resist the urge to overeat," says registered dietitian Katherine Brooking, MS, RD.

However, the focus here is on balanceno singular food will magically melt away fat.

"Specific foods may help you curb cravings, but no one food on its own will be enough. You'll need a balance of macronutrients and micronutrients to lose weight in a healthy way," says Brooking. "Fiber and protein, in particular, have been shown to help keep you fuller for longer."

Below, you'll find the best foods for weight loss to include in your weekly meal plan on the regular. After stocking up on these delicious foods, be sure to also check out 15 Best Healthy Breakfast Foods for Weight Loss.

Chicken breast is the poster child for healthy foods that help you lose weight, and for a good reason. Just 3 ounces cooked of cooked chicken breast provides 26 grams of protein. A 2012 review in the British Journal of Nutrition also found that foods rich in protein provide the perfect trifecta that supports weight loss: They can help with satiety, maintaining muscle mass, and increasing your metabolism.

Make cod a part of your weekly meal plan, and you might notice the number on the scale drop. A 2009 study published in Nutrition, Metabolism and Cardiovascular Diseases found that folks with overweight and obesity who ate cod five times a week lost nearly four more pounds in two months than people who didn't eat seafood. Just make sure to skip the butter when you're cooking cod to avoid adding too many calories to your meal.

RELATED: The 12 Healthiest Fish You Should Be Eatingand 3 to Avoid

One of the highest-fiber foods you can get, artichokes are a superstar veggie that fits into most diet plans. One medium artichoke supplies about 7 grams of fiberthat's an impressive 25% of your Daily Value (DV), which can help keep you fuller for longer. A 2017 study published in the journal Annals of Internal Medicine also showed that people who ate more fiber lost nearly four more pounds than those who didn't eat as much of the nutrient.

Sweet potatoes are loaded with dietary fiberone sweet orange tater has nearly 4 grams of fiber, or 14% of your DV.

"This, in turn, promotes satiety, slows down digestion, and improves blood sugar level," says Brooking, echoing the 2017 aforementioned study in Annals of Internal Medicine. "Also, the fiber and carbohydrate content of this root vegetable provides sustainable energy and can be an excellent food option pre- and post-workout," she adds.

Gone are the days when folks feared bread. In fact, quality, whole grain bread (not the fluffy white loaves) can and should be a part of your weight loss diet. According to a 2010 study in The American Journal of Clinical Nutrition,people who ate three or more servings of whole grains per day were observed to have 10% less belly fat than those who didn't eat any whole grains.

"Cruciferous vegetables like broccoli are high in fiber and low in calories, making them a stellar food for weight loss," says Brooking.

In fact, a 2012 Journal of Functional Foods study showed that eating more of these veggies is linked to a reduced incidence of obesity. Try stir-frying broccoli with garlic, then serving it alongside your favorite protein and a half cup of brown rice for a balanced meal.

Speaking of brown rice, this stellar side dish is easy to digest and versatile. Eating whole grains, such as brown rice, regularly is linked to having less belly fat, per the previously referenced 2010 study in The American Journal of Clinical Nutrition. For a delicious and balanced meal, pair it with your favorite protein, like grilled chicken, tofu, or roasted salmon, and a non-starchy veggie, like zucchini or asparagus.

RELATED: What Happens to Your Body When You Eat Brown Rice

Beans and other legumes, like peas and lentils, are high in both protein and fibera combo that spurs weight loss. According to a 2020 Journal of Nutrition and Metabolism study, women who ate more beans and legumes (about 3 cups a month) had less body fat and smaller waists than those who didn't include as many legumes in their meal plans.

Unlike pepperoni and sausage, pork tenderloin is a lean cut that can help support your weight-loss goals. A 2012 study in the journal Nutrients found that overweight study participants who included lean pork in their diet for three months saw their waist size, BMI, and belly fat significantly drop. Even better: the study participants didn't appear to lose any muscle mass, suggesting that all the corresponding weight loss was from fat.

"Rich in protein and healthy fats, salmon can help you feel fuller and reduce cravings," Brooking says. And despite containing upwards of 24 grams of fat per fillet, there's no reason to fear salmon's fat content when trying to lose weight. In fact, it may be the reason why eating this oily fish is linked to weight loss. A 2012 study published in Nutrients showed that fatty seafood might help people lose weight, and the researchers suspect that these weight loss effects may be due to salmon's high amount of omega-3 fatty acids.

As if you needed another reason to bite into avocado toast for breakfast, a study in the journal Internal Medicine Review found that folks who ate about a third of an avocado (about 2.5 ounces) every day weighed less and had smaller waists than those who didn't. Additionally, those who enjoyed the creamy fruit were 33% less likely to be overweight or obese and 32% less likely to have a wider waist circumference.

"Vegetables like cauliflower are high in fiber and low in calories, making them a great food for weight loss," Brooking says.

Two cups of cooked cauliflower provide 5.7 grams of fiber or 20% of your DV. As previously mentioned and supported by the 2017 study in the Annals of Internal Medicine assessing the effects of increased fiber consumption, people who ate more fiber were observed to lose more weight.

"Low in calories and high in fiber, leafy greens such as spinach can help you feel fuller and reduce calorie intake," says Brooking.

The research backs up Brooking's assertion. A review in Nutrients found that eating more than four servings of veggies a day reduced the risk of weight gain. One cup raw or 2 cups cooked equals a single serving of spinach.

"Eggs are high in protein and healthy fats, making them a filling food that can help reduce appetite," says Brooking.

A study in Hormone Research in Pediatrics found that a high-protein egg breakfast helped adolescents with obesity lose weight when compared to a bread-based breakfast. Here's why: Eggs were shown to increase certain hormones that promote satiety.

RELATED: Are Eggs Good for You? 10 Science-Backed Effects of Eating Them Every Day

Greek yogurt is high in protein, which we know helps you feel full for longer and can promote weight lossbut it's also a rich source of gut-healthy probiotics. And those friendly gut bugs are great for your body composition, too. A small Journal of Functional Foods study found that probiotic yogurt can help alter the gut microbiome to help spur fat loss.

Raspberries are both low in calories and high in fiber. At just 64 calories, one cup of raspberries also contains about 8 grams of fiber, which is a whopping 29% of your DV. The previously referenced study in the journal Annals of Internal Medicine analyzing the impact of increased fiber consumption revealed that those who ate more fiber not only lost more weight, but also they improved their blood pressure and insulin resistance. So go ahead and top a cup of plain Greek yogurt with a handful or two of raspberries for a satiating snack that's high in protein and fiber.

"Pistachios can help you feel full, resulting in eating less food at one sitting and being less hungry to eat again," says Brooking.

Indeed, a 2020 study in Nutrients showed that eating 1.5 ounces of pistachios a day was associated with weight loss and a smaller waist circumference. "

This is due to the many nutrients, such as fiber, protein, and healthy fats, as well as the need to chew, which slows the eating process," she adds. "In-shell pistachios have the added benefit of slowing eating time."

Whether you prefer snacking on almonds on their own or spreading a tablespoon of almond butter on toast, including this nut in your meal plan is a smart strategy for weight loss. Enjoying 1.5 ounces (about a handful) of almonds every day is linked to reducing both belly fat and leg fat, per a 2015 study published in the Journal of the American Heart Association.

If you're trying to lose weight, setting a goal for yourself to include more plant-based protein sources like tofu into your meal plan might be a smart way to start. A 2015 study in the Journal of Diabetes Investigation found that people who ate more plant-based proteins had a lower risk of developing metabolic syndrome (a condition that includes obesity), suggesting that plant proteins may help maintain a healthy weight.

RELATED: Soybeans May Help Lower Cholesterol as Effectively as Statins, Study Suggests

Blackberries are low in calories and high in fiber and antioxidants, making them a fantastic food for weight loss. In fact, blackberries boast some of the highest antioxidant contents of all fruits. Contrary to popular belief, eating more fruit is actually linked to weight loss, according to a 2016 study in the journal Nutrients. The researchers suggest that the fiber and phytochemicals in fruit may be responsible for their anti-obesity properties.

Whether you sprinkle them over oatmeal, bake them into low-sugar banana bread, or nosh on them on their own, walnuts are a weight loss workhorse. According to one study in the Nutrition Journal, eating a low-cal diet that included walnuts promoted weight loss and improved blood pressure and cholesterol levels.6254a4d1642c605c54bf1cab17d50f1e

Getting bored of eating grilled chicken every night? Switch things up with steak. A 2017 study published in Obesity Science & Practice found that consuming lean beef as part of a high-protein diet decreased the study participants' weight without also subtracting from their muscle mass. To make sure you're picking the leanest beef at the grocery store, make sure to look for labels that say eye of round, top round, bottom round, round tip, top loin, top sirloin, and chuck shoulder or arm roasts, according to the USDA.

RELATED: What Happens to Your Body When You Eat Red Meat Every Day

Grab some celery stalks and get dippin'. Celery's high water content makes it a good snack for weight loss or weight management, according to research by Cambridge University Press. Use crunchy celery as a vehicle to get more satiating protein in. Try pairing it with hummus, cottage cheese, or peanut butter.

Next time you struggle with cooking fatigue, try tossing a simple kale salad for lunch or dinner. A review in Nutrients found that eating more than four servings of veggies each day reduced the risk of weight gain. Two cups of raw kale plus 2 cups of raw spinach in a salad will get you halfway to your goal. Add low-sugar cranberries along with diced cucumber and top it off with a piece of grilled salmon for a nutrient-dense bowl.

Another veggie low in calories and high in nutrients, Swiss chard is delicious sauteed with garlic and a bit of olive oil. Eating more than four servings of vegetables, like Swiss chard, a day reduced the risk of weight gain, per a review in Nutrients. So you'll want to make this fibrous veggie a part of your meal plan more often.

Consider blueberries your new go-to pre-workout snack. A 2023 study published in Nutrients found that eating the equivalent of one cup of fresh blueberries every day was able to boost endurance and help you burn more body fat while exercising. A win-win!

Brussels sprouts shouldn't be reserved for Thanksgiving only. Eating them year-round might just help you reach your weight loss goals. Not only are brussels high in fiber and low in calories, but a 2012 Journal of Functional Foods study showed that eating more veggies is linked to a reduced incidence of obesity. To help keep the calorie count low as you prepare them, skip the bacon and roast them with just a spritz of olive oil.

Waking up to a bowl of whole grain oats is a smart way to start the day. People who ate three or more servings of whole grains per day were observed to have 10 percent less belly fat than those who didn't eat any whole grains, per a 2010 study in The American Journal of Clinical Nutrition. A full cup of prepared oatmeal counts as two servings, so cooking up some oats for breakfast will get you three-quarters of the way to your daily whole-grain goal. Make your oats savory, and top the bowl with a fried egg for extra satiety power.

Though green tea is occasionally used in cooking, more often than not, it's served up in beverage form. However, it's still worth noting as one of the best foods for weight loss because if you regularly exercise, consuming green tea can be a simple way to potentially boost your weight loss efforts. For instance, one study published in The Journal of Nutrition found that exercisers who drank about 2.5 cups of green tea daily and worked out for 45 minutes three times a week were able to lose more belly fat than those who didn't have any green tea.

While also technically not a food, water is essential for weight loss. "Being well-hydrated helps to keep you feeling full, and water has zero calories," Brooking says. A study in the journal Obesity assessing the impact of water consumption relative to weight loss showed that premenopausal overweight women ages 2550 who drank more than 4 cups of water a day lost about 4.4 more pounds than those who drank less H2O.

Here's another reason to hydrate with water instead of soda or fruit juice: "When you have high-calorie beverages, the brain doesn't register satiety the same way as it does with food, so you can end up drinking [or] eating excess calories to satisfy hunger," says Brooking.

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Most dieters would agree that losing weight is almost always an exasperating process. Not only that, but following a diet while pursuing a social life can be nearly impossible. If you feel you're doing all things right on your weight loss journey and still not attaining positive results, then listen up. We're here with 10 real reasons you're not losing weight. To learn everything that may cause your scale to stay stuck in neutral, Eat This, Not That! reached out to The Nutrition Twins, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, and Mike Bohl, MD, MPH, ALM, who sit on our Medical Expert Board. The experts reveal there are many simple new habits you can incorporate into your lifestyle right now that may be helpful in burning more calories.

Another great thought is to recruit a friend to share your weight loss journey with. Working out together, exchanging recipes, and encouraging each other to reach specific fitness or diet goals every week is a less lonely pathand actually fun! Dr. Bohl says, "Process goals are about the things you do to lose weight (like following a diet a certain number of days a week or going to the gym a certain number of days a week), and it can be motivating to have several small 'wins' by achieving process goals while you're on your way to achieving your overall outcome goals."

Don't get discouraged, because there are so many avenues to explore when you're struggling to lose weight. Take a look at these 10 real reasons why you're not losing weight. And next up, don't miss 10 Habits That Destroy Your Weight Loss Progress After 50.

The first important step to take is to discuss your weight, concerns, and weight loss goals with your physician. Being overweight or obese are medical conditions. It's possible your weight can be a result of something like Cushing syndrome, a condition that leads to weight gain in the midsection.

Dr. Bohl explains that there are several various reasons why certain individuals hold onto excess weight. "The set point theory says that the human body tries to keep itself within a preferred rangewhich is different from person to person. So the number one reason you may be struggling to lose weight is because having excess weight is a medical condition, and losing weight may be physiologically more difficult for you than for other people," he says.

"Although time-restricted eating (only eating within a specific time window) can be beneficial in helping some people to lose weight, this backfires for others as they get overly hungry and overeat or binge when the fast is over," The Nutrition Twins explain. In addition, intermittent fasting can derail your weight loss efforts if you can't focus and feel tired while you're fasting, which may lead to skipping out on calorie-burning activities or exercise.

Moral of the story? Intermittent fasting won't deliver weight loss results for everyone. The Nutrition Twins warn, "Women must be especially careful not to overdo it as it can mess with their delicate hormone balance." They add, "Pay careful attention to your body's signals and how your body responds when you fast. If after 14 to 16 hours of fasting, your appetite is uncontrollable, try fasting for a shorter period of time, such as 12 to 14 hours instead. If you still end up overeating or if you are cutting back on your activity, it may be best to stick to 12 hours maximum."

RELATED: 10 Tips for Men To Lose Belly Fat & Keep It Off

You may think you have your best weight loss interests at hand when opting for veggie chips, fresh fruit, or pretzels for snacks, and avoid unhealthy cookies, chips, or candy. But alas, these options will have you feeling hungry shortly after you finish them and craving more.

To avoid this, The Nutrition Twins suggest, "Be sure to include protein and fiber-rich foods when you snack. Protein and fiber slow digestion to keep you feeling satisfied and help to cause a gradual rise in blood sugar, preventing energy dips that trigger cravings."

Consider enjoying pistachios for your next snack, which The Nutrition Twins dub "an ideal plant-based source of complete protein [and] a good source of fiber." And according to a recent study by Cornell University, pistachios are chock-full of antioxidants, which "are superstars at taming the inflammation that makes weight loss harder."

Eating plant-based foods comes with a plethora of health benefits, but The Nutrition Twins explain that going completely vegan without a careful plan set in place can easily derail your weight loss progress if you don't incorporate enough protein. "Since most plant foods don't contain much protein, it's easy to fill up on carbs, especially refined grains like doughy carbs that cause blood sugar spikes and crashes and leave you hungry soon after," they tell us. "This typically results in overeating, and often on carbs like calorie-dense pasta, pretzels, chips, and sugary snacks that can easily lead to weight gain."

Before making the swap to 100% vegan, map out your meals and brainstorm ways you can incorporate more protein into each of them. Plant sources that are packed with protein include lentils, black beans, dried peas, chickpeas, or edamame, along with tofu, chia seeds, quinoa, and nuts.

RELATED: 15 Ways To Lose Weight & Keep It Off After 40

"We see this a lotpeople with the best intentions to be healthier try to include more vegetables at meals, which is fantastic, but they don't realize that the oil or butter that the vegetables are cooked in or marinated with can really add up," The Nutrition Twins explain. "Some vegetables mop up the oil and butter even more, like eggplant, mushrooms, squash, and peppers, adding several hundred calories to each meal."

But don't stop ordering veggiesjust ask for them steamed! If you need an extra flavor boost, squeezing fresh lemon or lime juice on your veggies is always a good idea. "It's one of the best tricks that top chefs use and it's perfect if you're watching your waistline since it doesn't add any calories," The Nutrition Twins add. Or, ask the restaurant to incorporate spices and herbs like oregano, thyme, rosemary, dill, cumin, lemongrass, parsley, basil, cloves, or nutmeg, that'll give those veggies a tasty flavor kick without the added calories.

You may be under the impression that all carbs are bad when it comes to weight loss. That's simply not the truth! It's all about choosing just the right healthy carbs to work into your meals.6254a4d1642c605c54bf1cab17d50f1e

"Carbs are the fuel for your brain and your muscles, and when you cut them out, it's not uncommon to feel exhausted and get intense carbohydrate or sugar cravings as your brain and body need a quick pick-me-up. This often results in bingeing on the very food you're trying to avoid," The Nutrition Twins explain.

In order to prevent this from occurring, be mindful of how you feel when you cut out carbs from a meal. Do you feel fatigued later on, or does this result in bingeing? "If so, make a conscious effort to include a small amount of wholesome carbs at each meal," The Nutrition Twins suggest. "You may need to experiment a bit to determine your personal needs, but for example, start with one-half cup serving of oatmeal, brown rice, sweet potato, or quinoa per meal, as that may be enough to do the trick."

If you're still feeling tired and/or go on a binge afterward, bump up your carb intake a little more until you find the right amount that works.

RELATED: 8 Little Things You Can Do Every Night To Lose More Weight

Some medications cause weight gain, and there's a possibility that your weight can be caused by something you're taking, Dr. Bohl explains. Check with your doctor, as your condition may be treatable by a different medication. It's definitely worth exploring!

It's important to eat at a calorie deficit when shedding weight, which is consuming fewer calories than you torch. Some calories can be pretty sneaky, though, like alcohol and your morning coffee. Even fruit juices that come across as being "healthy" can be jam-packed with extra calories and sugar. It's important to know everything you are eatingand drinking.

It's common to lose weight and then hit a plateau, which stops your progress altogether. "When you're dieting, your body eventually goes down to the size at which the number of calories you burn each day equals the number of calories you consume each day. Smaller bodies burn fewer calories, so even if you continue following the same diet, you may not be losing weight anymore," Dr. Bohl explains. In order to get back on the weight loss track, it's important to reevaluate your diet to make sure you're consuming foods at a calorie deficit.

Losing weight is a gradual process that requires hard work, dedication, and patience. It may also involve some trial and error. Depending on how much you want to lose, it can be a while before you achieve results. Typically, it's safe to lose one to two pounds in a week, Dr. Bohl points out. Keep in mind you may be shedding weight, it just takes a bit of time to actually see a difference. Be patient and not so hard on yourself!

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Weight loss guru shares 9 ways to lose weight in time for summer 'without working out' (Image: Getty)

Weight loss guru Terri-Ann Nunns, who is also the creator of the Terri-Ann 123 Diet Plan, revealed that there are actually "some really simple changes you can incorporate into your daily routine whilst sitting at your desk at work, or at home going about day-to-day tasks, which can help to increase the amount of calories you burn". Some of them may be things people are already doing and they can burn more calories "than you would ever think".

Terri-Ann shared nine alternative exercises to burn calories without going to the gym.

Fidgeting - tapping the foot, shaking the leg or getting up and down - while watching TV, sitting at the desk or eating dinner "burns more calories than you may think because your body is in constant motion, even if you dont realise it," the expert explained.

The weight loss guru said that laughter "truly is the best medicine", even when it comes to weight loss.

Laughing increases the heart rate meaning people burn more calories, and although it won't be a lot, "every little helps," she explained.

READ MORE:Chef shares 'ultimate' recipe for a 'warm and spicy' rhubarb crumble

Dancing doesn't have to be going to an intense Zumba class at the gym, and people can burn "serious calories just by hitting the town and letting your hair down".

The weight loss expert explained: "Dancing to fast-paced music will really help you shed some calories, so dont feel ashamed of your moves next time you head out and release your inner Beyonc."

People tend to stand still while performing routine activities like brushing their teeth and some even sit down to dry their hair and apply makeup.

However, the daily routine is a great opportunity to burn some calories just by moving around a little more.

"Walking around when youd normally stand still or squatting when youd usually sit can be an effective way of burning calories without even thinking about it," the expert suggested.

Chasing the children around the park, playing games with them and even putting them to bed can help people shed around 78 calories every 20 minutes.

Swapping the lift for the stairs can "really have a big difference on how many calories you burn".

Terry-Ann recommended trying running up and down them on occasion to "increase your heart rate and get a mini workout in-between meetings or when at home".

READ MORE:Look younger by adding 'ultimate' essentials to your winter style

Housework can sometimes feel more intense than a full-body workout because getting some chores done can help burn an incredible amount of calories.

Cleaning, hoovering and tidying are all physical work and require one to be constantly on the move, similar to if people were working out, the fitness expert explained.

Interestingly, walking in heels can be a really great way to tone and shape your legs, as "they act in a similar way to fitness shoes designed to enhance muscle tone".

Finally, sex can "definitely contribute to burning extra calories," she explained, and the longer your heart rate is maintained at a higher than normal resting rate the more calories people will burn.

Terri-Ann changed her mind and body in just five months by creating a healthy eating plan, the Terri Ann123 Diet Plan a few years ago.

She lost an impressive seven stone in months by following her three-stage weight loss plan where dieters are given step-by-step meal guidance, breakfast and snack choices.

"Each day you are given allowances within each food group for your breakfast, lunch, dinner and snacks. You can create your own meals or use the recipes and meal plans provided in the book," she explained.

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Weight loss expert shares nine ways to slim down in time for summer 'without working out' - Express

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Weight loss doesn't have to be a grueling process. Finding the right tips and tricks that work best for you and your body can easily help you melt excess weight right off. That's why we chatted with the experts who share their best-kept tips to lose 10 pounds quickly. Add them to your routine, and get excited as the scale starts to move in your favor!

Reaching your ideal weight shouldn't revolve around a specific "program" or "diet." Rather, it should be an attainable lifestyle with solid eating habits, healthy ways to manage stress, and regular exercise, the Centers for Disease Control and Prevention (CDC) explains. Individuals who are steady with their weight lossefforts (losing around one to two pounds each week) are at a greater chance of not putting the weight back on.

Now without further delay, if you're in need of some weight loss inspiration to get you going on your journey, let's get into the best tips to lose 10 pounds quickly. And next, don't miss 6 Tips for Women To Lose Belly Fat & Keep It Off.

Black, green, and oolong teas all have the amino acid theanine, which promotes relaxation and alertness, The Nutrition Twins, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, members of our Medical Expert Board, explain. This can help you avoid the urge to overeat or binge, which is typically associated with emotional eating or stress.

"Both iced tea and warm tea will do the trick, however warm tea is soothing and can help to calm nerves since the heat prevents guzzling, adding to the calming ritual. And the liquid in both cold and warm tea will help to take the edge off hunger," The Nutrition Twins add.

Taking 10 deep breaths before meals can activate your body's "relaxation" (or parasympathetic) system. This will help you make smarter decisions about what you put into your body, eat slower, digest food more efficiently, and know when it's best to stop eating. "Ultimately, [this] helps your body work more efficiently," The Nutrition Twins say. "When the body is functioning optimally, the metabolism works more efficiently and weight loss is easier."

So inhale through your nose as you count to four, keep the air in your lungs as you count to seven, and then gradually exhale through your mouth as you count to eight.

RELATED: 15 Ways To Lose Weight & Keep It Off After 40

Let's be honest: Is there anything better than enjoying a handful of tasty peanuts 30 minutes before a meal? The best part is, this salty, crunchy indulgence supports your weight loss efforts. "You'll pack in more protein than any other nut (seven grams per serving), a good source of fiber and good fat, more than 30 essential vitamins and minerals, and reap weight loss benefits," The Nutrition Twins tell us. "Peanuts also happen to be highly accessible, affordable, and shelf-stable, all important factors in creating a healthy diet for the long term that is sustainable for nearly all lifestyles."

Research published in Nutrients discovered that kicking off two meals per day with lightly salted peanuts can help you lose weight. The study participants who consumed peanuts dropped 14.78 pounds (even though they had 400 more calories daily by eating peanuts), while individuals in the control group dropped 14.52 pounds.

"Our study found that peanuts, which are high in healthy unsaturated fats, can actually aid weight loss. Peanuts are often avoided when people are trying to lose weight because they believe peanuts contain too many calories. However, peanuts actually have a high satiety value, meaning they keep you feeling fuller longer and that can be really helpful for those on a weight loss diet," Kristina Petersen, assistant research professor in Texas Tech's Department of Nutritional Sciences, stated in a press release.

If you want to lose 10 pounds quickly, a smart habit to get into is draining the excess sauce from your takeout orders. "Whether you've ordered Pad Thai, General Tsao's Chicken, or Penne al Vodka, the sauce can be a high-calorie doozy, and the longer it sits in it the take-out container, the more likely to be absorbed into the food," The Nutrition Twins explain.

So, what to do? Right when you receive your food, plate it, and keep the extra sauce in the takeout container! "You'll still get all the flavor but spare your waistline and the greasy mouthfeel from all of the calorie-laden extra sauce," The Nutrition Twins add.

Protein is king when the goal is weight loss. Why? It can accelerate your weight loss efforts by decreasing cravings, curbing your appetite, and bumping up your body's potential to burn fat, Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition, tells Eat This, Not That! Mitri recommends adding one to two protein sources to your meals. You can easily do so by including poultry, meat, tofu, Greek yogurt, or mixed nuts in your next dish.6254a4d1642c605c54bf1cab17d50f1e

"Fiber is found in plant foods and travels through your body undigested. Including adequate fiber in your diet helps slow down digestion, and provides bulk and a sense of fullness, which can help you shed weight," Mitri explains. Your goal should be to consume 25 grams of high-fiber foods daily. Examples include quinoa, oats, bran, and fresh fruits and veggies.

RELATED: 10 Habits That Destroy Your Weight Loss Progress After 50

Cheese, whole milk, butter, sour cream, and ranch dressing all come with extra unnecessary calories. If you cut cheese in half when whipping up a tasty casserole, burrito, or omelet; ask for a restaurant to go "light on the cheese" when ordering out; and only use half the milk you normally would in your coffee, you will see a major difference when you step on the scale.

"Try nutritional yeast or chopped olives for extra flavor instead of cheese, low-fat yogurt instead of sour cream, unsweetened almond milk rather than cream in coffee, and avocado instead of cheese on salads for a creamy texture," The Nutrition Twins suggest.

"In my practice, I see that most of my clients aren't aware of how much they're eating," Mitri tells us. "By writing it down in a food journal or App (such as MyFitnessPal), you are able to see where your intake is at, so you can focus on the areas you need to improve on for weight loss success."

Stepping up your cardio game plays an integral role in weight loss. "When compared to other exercise styles such as weight training, cardio is found to produce faster weight loss results," Mitri says. "In particular, high-intensity interval training (HIIT) is one style of cardio that has been studied for its weight loss benefits." So the next time you hit the gym, consider checking out a HIIT-style workout class or consult with a personal trainer who can help you design your own routine.

RELATED: Drop 10 Pounds With This Fat-Melting Floor Workout

"Volume eating involves choosing foods high in volume and lower in calories, which typically have a high water and fiber content," Mitri explains. Volume eating can be beneficial for your weight loss efforts because it keeps you full while naturally consuming a lower amount of calories. Examples of high-volume foods include fruits (berries and watermelon), veggies (leafy greens and cucumbers), and grains (brown rice and oats).

Dieting with an "all or nothing" mentality is a surefire way to derail your efforts. Instead, celebrate the progress you're making rather than trying to make everything perfect. "For example, maybe you are eating more vegetables, or are lifting heavier than you did yesterday. Studies show us that consistent effort, rather than perfectionism, is what leads to sustainable weight loss," Mitri says.

It's prime time to start following the veggie half-plate rule. It goes a little something like this: Half of your plate should be filled with steamed vegetables. You can flavor them with lemon, spices, and herbsnot butter or oil. Consume your veggies first. This will help fill you up on a low-calorie food that's chock-full of fiber. "As you eat the heavier items, you likely won't even be able to eat everything on your plate, so you'll cut down significantly on the calories you consume, without even making much effort," The Nutrition Twins explain.

Right when you wake up, make it a habit to get your fill of H2O. "Drinking water remains one of the most important parts of a healthy weight loss plan," Mitri explains. "You can easily up your water intake by drinking a glass of water as soon as you wake up. Keep an eight-ounce glass or water bottle on your nightstand, and drink it right in the morning. Beginning your day with water rather than coffee first thing helps you start your day right."

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Reframing the way we think about healthy foods can help us manage our physical and mental health through the cooler months ahead, the TV presenter and 5:2 guy says.

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Pleasure might not be something many of us associate with weight loss or healthy foods but theres no reason it cant be, says Dr Michael Mosley.

In fact, the enjoyment of cooking and eating is central to good health, says the British television presenter and 5:2 guy, who is visiting Australia for a series of live shows and to work on a new series for SBS called Australias Sleep Revolution.

Food thats good for our body also tends to be good for our brain, and while it may seem counterintuitive, many people feel better rather than worse a few days into a new eating regime, Mosley says.

People are often surprised, says Mosley, whose Fast 800 program promotes weight loss through intermittent fasting and an energy-controlled food plan.

They stop feeling hungry and notice a lift in mood rather than what you might think about going on a diet, which is feeling hungry and miserable all the time.

Here are his top 10 tips for the cooler months ahead.

One of the biggest mistakes people make in winter is to give into the idea of wintry cravings, says Mosley.

Increasing evidence shows these so-called comfort foods can be anything but, ultimately leading to poorer mental health.

Its cold, its miserable [we have] a tendency to think, well, itll make me feel better if I have that doughnut, he says.

Try to resist it because it all adds up. These comfort foods dont really provide long-term comfort. Although it gives you a temporary dopamine lift when you eat junk food, in the long term it can lead to depression and anxiety.

Mosley is a fan of easy, accessible Mediterranean recipes rich in vegetables, oily fish, olive oil and nuts.

They need to be super healthy, full of nutrients, but also super tasty and easy to prepare, he says.

Anything thats quick and affordable will be ultimately more sustainable, as will flexible dishes that can be adapted for other family members who might want to eat different portions or sides.

What were really trying to do is teach long-term habits. So when you come off the diet you have a whole range of recipes and menus that you can call on.

Staying active over cooler months is important but relying on willpower alone is often tricky, Mosley says.

Rather than trying to squeeze dedicated gym time into an already overpacked schedule, try working exercise into your existing routine and habits, say with a few squats and push-ups first thing in the morning or by doing whatever naturally motivates you and fits into your day.

Dont be afraid of going out in all weathers, Mosley says.

Theres an expression in England that theres no such thing as bad weather, only bad clothes, so embrace the light and embrace the rain.

Heading outdoors in winter can help you literally lighten up, especially if you bring a friend or two, Mosley says.

Theres increasing evidence of the impact of light on mood, he says.

Another thing we know is one of our greatest sources of happiness is meeting up with friends. Even incidental short meetings can really boost your mood and going or a walk is a perfect excuse.

Also, in winter you have a tendency to meet people indoors and that means youre going to be sharing more bugs, whereas when youre outdoors there are fewer germs floating around than when youre crowded into a small space.

Genetics and family cooking preferences can influence weight gain, but its possible to shift your palate and microbiome by making healthier food choices, Mosley says.

Increasing the amount of fibre in your diet and eating more fermented foods can help reduce cravings for treats such as chocolate, for example.

It seems to be that part of these cravings come from your gut bacteria, and you can change them by changing what you eat, Mosley says.

Sometimes a stricter approach may be necessary, however.

I will never crave broccoli in the same way I crave chocolate, to be frank, so I find the best way of coping with that is just keeping it out of the house, he says.

Cravings for carb-heavy foods seem to be linked to a few specific factors, Mosley says.

Lack of light is the first another good reason to step outside. Poor second is sleep. We know after a bad nights sleep you eat on average 300-400 more calories and its specifically carbs we seem to seek and give us a lift there, he says.

Finally, fibre seems to play an important role. If you can improve the fibre contents of your diet then theres some evidence that will reduce your carb cravings.

Gut health is all about making sure youre eating lots of different sorts of fibres, Mosley says.

That means eating a wide variety of fruits and vegetables, and throwing in extra herbs wherever possible.

If fresh produce is in short supply over winter, head to the freezer section of your supermarket to load up on snap-frozen ingredients, which are often just as good as or even better than fresh.

In winter sometimes fresh fruit and veg is more limited and more expensive but dont be afraid of the frozen stuff its just as healthy, Mosley says.

When it comes to cooking, Mosleys wife Dr Clare Bailey suggests skipping the usual stodgy winter dishes for healthier options that are just as satisfying.

Spiralised zucchini is a good swap for spaghetti, for example, or you can mix them together for a lighter pasta dish with extra veg.

Mashed cauliflower works wonderfully on top of a shepherds pie instead of the usual potato or try celeriac for a high-fibre, lower-carb option in place of your usual mashed potato or chips.

If youre craving lasagne, try blanched cabbage leaves or sliced zucchini in place of pasta sheets, or try just using a single lasagne sheet just enough to keep the kids happy, says Bailey, who co-authored The Fast 800 Easy cookbook.

I will never crave broccoli in the same way I crave chocolate to be frank, so I find the best way of coping with that is just keeping it out of the house.

Or simply serve a smaller portion of your usual recipe alongside salad or vegetables.

The couple are also big fans of pulses come wintertime, especially dahl and other legume dishes.

Beans and lentils hugely benefit from having lots and lots of olive oil added to them, Bailey says.

Or make your own baked beans with a tin of mixed beans and tinned tomatoes its super easy.

If youre hoping to lose weight quickly, then alcohol and sweet treats arent the best idea in the short term, Mosley says.

Not only do they contain extra energy, but in the case of alcohol, you can become disinhibited and end up reaching for a bowl of chips or snacks.

If youre looking at more gradual weight loss or just a healthier way of life, however, then the occasional glass of red wine or home-cooked treat is usually fine, Mosley says.

Nobodys ever going to give up chocolate entirely, but its much better if you make your own [cake or dessert] because then you know what goes into it, he says.

Its a similar story for processed food: Life is busy and if youre on the road or stuff is happening, try to minimise it rather than say Im never going to eat it again.

Healthy habits and good intentions can easily become unstuck by sickness, stress or just everyday life, so you need a few tricks to keep yourself on track, Mosley says.

Meal planning is key, as is picking a sustainable diet that suits your temperament and lifestyle, whether its low-carb or low-calorie, or a version of time-restricted eating and intermittent fasting, where you either fast or limit food for a set period such as early evening to late morning or on certain days of the week.

Mosley also recommends setting yourself specific health-related or weight-loss goals and making them as detailed as possible for example, a certain number of steps per day, or reducing your blood pressure or waist measurement.

Then keep yourself accountable by actually measuring yourself against them, or even sharing them with friends and family.

For people in middle age or with a family history of diabetes, Mosley suggests buying a blood pressure monitor and a blood sugar monitor so you can easily test yourself.

Stand on the scales once a week, or do as Mosley does and keep track of any creeping weight gain with a tight belt, which gives you instant feedback on how your body is changing.

Individual goals need to be specific, they need to be measurable and they need to be achievable, Mosley says.

Theres no point in saying Im going to run a marathon if you know youre never going to run a marathon.

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WHEN it comes to weight loss, calories in versus calories out, is the underlying equation you need to take into consideration.

Consume more calories than you burn over time, and you will gain weight; burn more calories than you consume over time and youll lose it.

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Exercise can help accelerate your weight loss however, as it contributes to a calorie deficit.

But whats hot and whats not when it comes to exercising for a speedier weight loss - especially if you're trying to get in shape before hitting the beach this summer?

David Wiener, a personal trainer and training and nutrition specialist at Freeletics explains that if you're wanting to take up exercise for the sole purpose of losing weight, there are certain exercises you can and possibly should try to avoid.

He does warn though that its important to lose weight safely, aiming to lose no more than 1 to 2lbs a week.

He says: Hopefully, when you start exercising and experience all of the wonderful benefits and improvements in your physical and mental health, you will be exercising for more than just weight loss!

Heres what to swerve if you want to lose weight, pronto

Yoga is a fantastic form of exercise and beneficial as part of your fitness regime, however, if you want to lose weight, it isnt an exercise which will help you towards your goal, says David.

Of course, any physical exercise will help burn calories and fat burn, but generally yoga is a calm, soothing exercise, and will not burn lots of calories.

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Yoga involves slow, controlled movements and rhythmic breathing, which encourages better posture, mobility and preserving your joints.

While these kinds of exercises should absolutely be incorporated into any fitness regime, they arent the best choice for burning calories.

An intense form of exercise, CrossFit has exploded onto the fitness scene thanks to its mix of strength and conditioning exercises.

CrossFit essentially involves functional movements done at a high intensity.

Although David says CrossFit is an intensive form of exercise which can help get you into shape and improve your health, if youre completely new to exercise and want to simply lose weight, CrossFit may be a bit too intense.

It could result in injuries and this could set you back.

He says: CrossFit is an intensive workout which is performance-focused and something you may want to work towards as you get fitter.

Opting for more moderate-paced exercise will help, alongside a nutritious diet.

Jogging is a fantastic exercise to help burn calories, burn fat, and keep fit.

However, you need to be advanced enough in your running to make it a beneficial exercise for weight loss, says David.

New to fitness? Opt for walking instead which is much more low impact and suitable for beginners.

Aim to walk as much as possible throughout the day, getting steps in whenever and wherever you can to burn maximum calories, boost energy levels, burn fat and enhance your metabolism.

Boost your walk by alternating the pace - for example alternate walking at a steady pace, with walking fast or on a steep incline.

Despite what you may think, or have been told, you cant choose where weight will be lost from, says David.

So, if you want slimmer legs, engaging in lower body strengthening exercises will not make your legs lose weight, but rather target your leg muscles and tone them instead.

If you have a high body fat percentage however, you wont see any results as the muscle is covered by a layer of fat.

If you want to lose weight, focus on cardio training and eating healthily to lose overall body fat, otherwise you wont be able to see the definition of your muscles.

Of course, cardio workouts such as biking, swimming and running, will burn calories, but David says there is a possibility you may be doing too much, which will actually slow your progress down.

If you do too much cardiovascular exercise, you can contribute to losing muscle mass, which is detrimental to your health and weight loss regime.

Losing muscle mass can slow down your metabolism, which in turn can make fat burning much more difficult.

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Gregg Wallace looked relaxed while enjoying a spot of Italian lunch with his wife Anne-Marie Sterpini on their romantic getaway trip to Venice.

MasterChef presenter Gregg, 58, and Anne-Marie, 36, sipped on a coffee as they dined al fresco on Sunday all while taking in the sights and sounds of the historical city.

Gregg in particular looked like he was really embracing the relaxed holiday mode as he happily puffed on his cigar as the pair stopped at a local cafe.

While having a wander about the Italian city Gregg and Anne-Marie couldn't keep their hands off each other as they held hands and wrapped their arms around one another.

The broadcaster opted for a pale blue checkered shirt and a pair of dark denim blue jeans, adding a black topcoat.

He kept a low profile in the smart-casual ensemble as he added a navy blue Boss baseball cap and slipped into a pair of navy blue leather sneakers with white soles.

Anne-Marie, who is 22 years his junior, matched her loved one in a baby blue shirt but instead went for beige smart trousers.

The raven-haired beauty wrapped up with a light beige trench coat which featured a tie waist.

To accessorise she wore a silver circular pendant necklace as well as a pair of black cat-eyed sunglasses.

The couple made sure to capture a few moments of their special trip away by taking a selfie beside the canal.

It comes after Gregg claimedhis younger wife Anne-MarieSterpini has 'revolutionised' his life and is the reason behind his five stone weight loss.

TheMasterChef presenter revealed that the 22-year age gap between himself and Anne-Marie spurred him on to lose weight and get in shape.

Gregg and Anne-Marie share their son Sid, three, and the former green grocer said that he 'wants to be there' for his family in the future.

Appearing on Wednesday's episode of Good Morning Britain, Gregg said:'That young woman has revolutionised my life, there's a 22-year age gap, we have been together ten years and have a son, Sid, and I want to be there for them.'

Revealing his tips for dropping the pounds, Gregg explained: 'Don't go on a diet, don't do something that's hard. Eat three healthy meals per day, reduce the takeaways, reduce the snacking.'

'For too many of us food is happening by accident, they haven't planned their dinner, they look in their fridge, they order a takeaway.

'I have never calorie counted, the three horsemen of the "get fat apocalypse" are, snacking, takeaways and booze.'

Gregg has talked publicly about his health and fitness journey and previously revealed he tried quick fix diets before ditching junk food for good.

Herevealed in June that he decided to lose weight to 'look better' on TV but is now continuing his fitness journey to see if he can have 'the body of a 20-year-old'.

He impressively shed five stone after ditching fast food, cooking at home more and exercising regularly.

Speaking about his weight loss, Gregg admitted he 'wasn't happy' when he weighed more than 16stone and said he tried 'every' fad diet and 'short-term' fix but nothing worked.

He admitted his motivation to lose weight was to 'look better' on the television but said he is now challenging himself to see if he is able to get as fit as a 20-year-old.

'My motivation at the start was, 'I just want to look better on the telly',' he told The Sun.

'But now it's, "How fit can I actually get? Can I actually have the body of a 20-year-old at 60?".'

He also said he feels more 'attractive' and happier after his fitness journey and said his confidence has helped his marriage to his wife Anne-Marie, who he tied the knot with in 2016.

'I feel more attractive, I'm nicer to be around and, let's be honest, my wife Anna is 22 years younger than me and while I can't change my age, at least I can change what I look like,' he added.

He said his slimmer frame has also helped him be a better father to his three-year-old son Syd, saying he is glad he is fit enough to play with his son, as he admitted he gets 'judged' as an older father.

Gregg, who is 5ft 8in and weighed 16st 7lb at his heaviest, said he tried to lose weight quickly but felt 'hungry and miserable' all the time when he tried fad diets.

Thebroadcaster, who has launched a fitness platformShowMe.Fit, said he managed to lose more than four stone by weaning himself off fast food, exercising and cooking healthy meals at home.

Gregg first decided to change his lifestyle after he was told by his doctor that his weight could give him a heart attack back in 2017.

Now, Gregg frequently posts topless photographs showing off his toned physique to his Instagram page and said he has no plans to stop sharing the snaps.

Gregg said he likes to chart his fitness success by sharing pictures of his figure with his fans, saying he is proud of how he looks and that he is no longer scared of his health and ageing.

The media personality said he keeps the weight off by eating healthily and having regular sessions with a personal trainer, which include chin-ups, bench presses and hundreds ofpress-ups.

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A man was determined to help the fight against cancer after losing his older brother to leukaemia.

Tommy Stocks, from Halewood, had four younger brothers who admired him like he was much older than he was, according to one brother Joe, who said: "We were four lads, all close in age growing up. My dad was a footballer and a runner, so we naturally fell into that. Most of us have been in and out of clubs, my older brother played for Liverpool for years."

Joe, 32, rattled off his brother's achievements as a Liverpool cross country champion and playing for Liverpool as a teen until the club let him go when was 18. He kept playing for other clubs, but lost his way with sports, which Joe puts down in part to the heartache of being released by the club.

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His family would face their own heartache soon after. Joe said: "It was just one of them freak things. He was 22, playing footie one day and he just felt sick and tired, like he couldn't run anymore. He came home and he was just like, 'I feel terrible me'. He must have just thought he had a bug or something, and it wouldn't go.

"I remember one day he woke up and his gums were bleeding. That's one of the big signs of leukaemia. He went to the doctors and that was it then, he was in and diagnosed. It was scary like, but it was quite quick from that. He had the most aggressive one too. It was caught early, but it was the worst one to get."

Chemotherapy pushed the cancer into remission. But after six months it was back and Tommy had to go through the process again. He went to the Clatterbridge Cancer Centre for radiotherapy and had a bone marrow transplant.

Joe, now 32, said: "We were trying everything and then just before Christmas 2014, we found out it was back. It was a horrible time because it was kind of like, 'There's nothing we can do'. He was only 26. One the 15th of December he was given six months to live.

"The cancer was so aggressive he died three weeks later. It seems a long time ago, it was nine years ago, but it literally seems like two years ago. At the time I was 22, so a bit of a kid myself. I was more shell-shocked than anything else. I didn't really talk about it much.

"I wasn't in denial about it, I just didn't feel comfortable opening up about it. I kind of kept everything to myself. It's probably only in the last couple years I can actually talk about it."

He added: "Before my brother, I didn't have anyone in the family who'd had cancer. No one that close to me where it hits home and hurts a lot. So, if the topic came up, I probably wouldn't think much about it. It's not until you lose a loved one that it really hits home and you can understand the need to do something about it."

Tommy's leukaemia likely couldn't have been prevented, but roughly one in four cancer cases in the UK can be, according to Cancer Research UK. That's more than 135,000 people diagnosed with a preventable cancer each year.

For some of the most common preventable cancers - including bowel, breast and pancreatic cancers - keeping active and maintaining a healthy weight are two of the best ways to reduce your risk of developing them, according to the NHS.

Reducing this risk is just as important as early diagnosis when it comes to tackling cancer, according Cheshire and Merseyside Cancer Alliance (CMCA). The NHS organisation is funding roughly 30 grassroots projects across Knowsley, Halton and Warrington to raise awareness of cancer, its symptoms and risk factors as part of its Early Diagnosis Community Engagement programme.

One of these is run by Joe and his Apollo Sports Club, based in Knowsley, where nearly three in four adults were overweight or obese in the year ending March 2021. Around 50 people play sports ranging from football to badminton and basketball at each of the free, three-hour sessions aimed at kids and parents at Halewood Leisure Centre.

Joe, a dad himself, said: "At first we thought it was just about spreading awareness of check-ups, but the more you look into it, you realise Knowsley has an obesity crisis. This then leads to a lot more types of cancer and a lot more chances of getting cancer, so you've got to look at preventative measures.

"A lot of children don't engage in sports simply because their parents don't. If your parents are sitting at home eating chippies every night and not moving, then the kids are probably going to follow in the same footsteps. This programme gives a bit of encouragement and a bit of confidence to the parents.

"If you haven't done sports for 20 years, well come and have a game of badminton with your child, come and have a game of table tennis or dodgeball. Engage with them and then the kids will see you're loving it, then they're going to want to do it."

Moray Hayman, a CMCA project manager who leads the programme, said: "This initiative seeks to support local communities to reduce their risk of dying from cancer, by improving community understanding and awareness of signs and symptoms of cancer and encouraging appropriate health-seeking behaviour.

"We are also encouraging more people who experience cancer to be supported to achieve emotional wellbeing and to reduce stigma and discrimination relating to cancer diagnosis.

"By working with voluntary, community and social enterprise organisations, the scheme focuses on improving knowledge of the signs and symptoms of cancer within local communities, encouraging more people to go for NHS screening when they are invited and to reduce inequalities in access to high-quality cancer treatment."

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As a sex and relationship expert, Pepper Schwartz helps other people find and nurture love.

But as she offered advice, wrote books and appeared on reality TV, the busy sexologist struggled with weight and needed some health help of her own. She says it came in the form of Ozempic, the Type 2 diabetes treatment with a celebrated side effect: weight loss.

Like many patients taking the prescription medication, Schwartz doesnt have diabetes. She says she began using it off-label after her doctor and follow-up medical tests deemed it appropriate for her situation. (The maker of Ozempic, Novo Nordisk, previously told TODAY.com that it "does not support or promote the use of our medicines outside of the FDA approved indication.)

Schwartz, a professor of sociology at the University of Washington, says after years of diets that were hard to stick with for the long term and led to a cycle of losing and regaining weight, the drug has made it easy to slim down and eat less without much effort.

She has lost about 30 pounds since the summer of 2022.

I have really thought about this in terms of health a lot. Im older. I just dont think I can afford to (mess) around with weight anymore because there are just all these concomitant things with weight, and none of them are good, Schwartz, 78, who lives in Snoqualmie, Washington, tells TODAY.com.

Shes an adviser to Ro Body, a weight loss program that provides access to Ozempic and its sister drug, Wegovy, which is approved for weight loss. Medication is prescribed through Ro only if deemed appropriate, according to its website.

I really feel that its much more serious at this stage of my life. I love the fact that my blood pressure is low and my cholesterol is low and all those good things. Those are my motivations now rather than trying to fit in a size 4 dress.

Schwartzs weight problems began in her late 30s when she says she simply began eating too much. Standing 4 feet, 10 inches tall, it didnt take a lot of extra calories for the pounds to accumulate on her petite frame.

I wouldnt sit down with a pint of ice cream or eat a box of chocolates. Its just that you really have to be very mindful if youre small, she notes.

When Schwartz reached 165 pounds, a BMI that put her in the obese category for her height, she tried different diets but always quickly regained any weight she lost.

Then came the buzz about Ozempic. The drug, which patients self-inject once a week, interested her because it seemed to be medically safe since its already used for Type 2 diabetes. It also seemed to make it easy to eat less without feeling hungry.

I had tried everything else, Schwartz says. Like a lot of people who are too heavy, you get kind of desperate. Like, I need to do something.

Like all patients who use Ozempic or Wegovy for weight loss, Schwartz started with the lowest dose to help the body adjust to the active ingredient in both drugs, semaglutide. Its a synthetic version of a hormone known as GLP-1, which the body releases when a person eats food. Patients have reduced appetite, and when they do eat, they feel full sooner, doctors say.

The most common side effects of Ozempic and Wegovy include nausea, diarrhea, vomiting, stomach pain and constipation, according to Novo Nordisk, which makes both drugs.

Schwartz says she didnt have any of those issues and now feels much more in control about her eating. The main effect is shes not hungry as much and has changed how she views portion sizes. For example, 2 ounces of meat are now enough, whereas before shed want to eat two or three times that amount.

It makes food less important, less threatening. I rarely finish a whole plate of food now, the professor says.

There is food, and Ill have some of it, but I dont need all of it and thats fine. Im full. No big deal.

Schwartz is also more mindful now about what she eats and has found it easier to resist non-nutritious food, which she calls an opportunity to kick-start better habits.

Schwartz now weighs about 137 pounds and would like to keep taking semaglutide until she loses another 10 to 15 pounds.

I certainly feel healthy and better, she says.

Im athletic person, so I feel better doing the things that are active by not having to drag around all that extra weight.

Many patients regain weight if they stop taking semaglutide, so they must keep injecting the medication to keep the weight off.

If thats what it takes, Schwartz is prepared to take it indefinitely. Its just been easy, she says. I dont want to gain weight back again.

A. Pawlowski is a TODAY health reporter focusing on health news and features. Previously, she was a writer, producer and editor at CNN.

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