avocado smoothies

I have been helping people lose weight for more than 20 years. Based on my experience with thousands of clients, I have found that providing some easy-to-remember tools and principles can contribute to their success and maintenance. So, here are 5 small changes to meet your weight loss goals:

1. Meal Planning

Start by making a weekly meal plan with recipes that are full of in-season fruits and vegetables, whole grains and lean proteins, including beans and legumes.

Then, make a shopping list so you have the ingredients available to make your meals. A list can help you avoid the temptation of impulse shopping.

Also remember to include freshly picked in-season produce, like California Avocados. They are picked at their peak in flavor and nutrition and are full of good-for-you antioxidants and phytonutrients.

2. Choose a Few Go-To “Convenience” Meals

Several years ago, I started introducing my clients to the idea of replacing one or two meals with a meal replacement smoothie. These smoothies are quick and easy to make, helping you stay on track even on the busiest days.

My Five Meal Replacement Smoothies use creamy, delicious California Avocados. Each of the nutritious smoothies are about 24 fluid ounces and about 220 calories. Plus, they’re balanced with the three major macronutrients – carbohydrates, fat and protein. This helps you feel full and satisfied like a more solid meal would.

avocado smoothies

3. Find Fun Recipes to Avoid Healthy Food Boredom

I like to call them boredom busters. Let’s face it, most weight management and weight loss plans typically don’t contain much variety.

California Avocados may be just one ingredient, but this heart-healthy superfood can be enjoyed in a variety of ways. Here are some ideas:

Breakfast Bites: California Avocado Granola Bars, low in added sugar/sodium, vegan, peanut- and gluten-free for a food-sensitivity friendly snack.

avocado granola bars

Meal-Prep Made Easy: Two powerful heart-healthy foods, California Avocados and salmon, fuel this Stuffed California Avocado Mediterranean Salmon.

stuffed avocado salmon recipe

Pasta Presto: Boil water, roast veggies, add a whirl of the blender and presto…Roasted Vegetables Pasta with California Avocado Pesto Sauce — for a delicious high-protein (30% DV), high-fiber (46% DV) meal.

avocado pesto pasta recipe

Sweet-tooth Satisfying: Simply California Avocado Dessert is a light, fresh and simple snack or dessert that delivers deliciousness and good nutrition with avocado, peaches and cottage cheese drizzled with honey sauce.

avocado peach honey dessert

For other ideas, try any or all of these delicious Registered Dietitian Recipes or 15 Heart-Healthy Avocado Recipes.

4. Eat More Fibrous Foods

Fiber is your friend. Trust me! Fiber has many benefits, including adding bulk to help you feel full faster. For a good source of fiber that is creamy and smooth look to California Avocados.

5. Use California Avocados as a Substitute in Cooking & Baking

Did you know that California Avocados can replace foods like butter, mayonnaise and oil in cooking and baking?

It’s so easy to incorporate these substitutions in your weight management program.

One simple recipe idea is to bake a healthier muffin. This Avocado Blueberry Muffins recipe replaces half the butter normally used in muffins with California Avocado to reduce calories, fat, sodium and cholesterol while increasing the “good fats” (mono and polyunsaturated fats).

avocado blueberry muffin recipe

If you liked these 5 simple steps to lose weight, keep exploring! For even more reasons to include California Avocados in your weight management program, check out Six Ways California Avocados Can Help You Eat Healthy and learn more about how smoothies can help with weight management. To try my smoothie program, watch the videos from How California Avocados Can Benefit Your Weight Goals.

Manuel Villacorta, MS, RDN

Manuel Villacorta, MS, RDN, is an internationally recognized, award-winning registered dietitian-nutritionist with more than 20 years of experience. He is the author of seven books: Eating Free, Peruvian Power Foods, Whole Body Reboot: The Peruvian Superfoods Diet, Flat-Belly 365, and The Essential Cookbook for Men, Low-Calorie Weight Loss Cookbook and Prediabetes Weight Loss Solution.

A respected and trusted voice in the health and wellness industry, Manuel has acted as a health blog contributor for The Huffington Post, on-air contributor to the Univision television network, and health and lifestyle contributor for Fox News Latino. He is an in-demand health and nutrition expert on local and national television and radio. He has appeared on National Geographic, The Today Show, Good Day New York, CNN, ABC7 Eyewitness News, Telemundo, and Univision, among others. Manuel also has been featured in print and online articles in both the general and Hispanic markets, including Woman’s World, Natural Solutions, Closer, MORE, Latina Magazine, and Men’s Fitness, to name a few.

Manuel is one of the leading weight loss and nutrition experts in the country. He is the owner of MV Nutrition, a San Francisco-based private practice and the recipient of five ‘‘Best Bay Area Nutritionist’’ awards.

Manuel is a registered dietitian nutritionist for the California Avocado Commission. Their content on the California Avocado Commission website and/or blog are part of their partnership with our organization.

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