"Cardio is all about moving your muscles—your metabolic engines—and the more you do, the more calories you burn," says Powell. Mix these workouts into your routine two to five times a week, whether you're running, biking, swimming, or rowing.

Interval
Alternating between high-and low-intensity efforts for brief bouts of time is the fastest way to maximize fat loss, says Powell. Warm up for 10 minutes, then follow one of the interval patterns below; repeat for up to 20 minutes.

• Thrilling Thirties: Alternate 30 seconds of high and low intensity
• Nasty Nineties: Alternate 90 seconds of high and low intensity
• Dirty Two-Thirties: Alternate 2.5 minutes of high and low intensity

Distance
"Maintaining a conversational pace for a long period of time is great for overall calorie burn," says Powell. "The key is increasing duration gradually as your body adapts." Pick any cardio activity and work at a challenging yet sustainable pace for 30 to 60 minutes. Every two weeks, aim to tack on five more minutes.

Tempo
This workout is the love child of intervals and distance. Push harder than you do for long-distance workouts, for a shorter period of time—and aim to keep your effort level steady. Warm up for 10 minutes, then do two or three 10-minute tempo intervals. Rest five minutes after each one so you can fully recover.

Recovery
If you're sore or tired, opt for 30 to 45 minutes of a low-intensity activity (like casually riding your bike). Moving at an easy pace still boosts circulation and stimulates the lymphatic system, helping your muscles recover.

Your mother probably told you to drink a glass of milk a day—but we're guessing it was for the benefit of your bones, not your waistline. Well, we have good news if you followed her advice: Eating dairy at least twice a day may reduce your odds of being obese, according to a new study from Harvard, Brown, and Case Western Reserve Universities.

When the researchers analyzed the diets of 7,173 people, they found that avid dairy eaters tended to have lower body mass indexes (BMIs)—specifically, the study participants who consumed dairy at least twice a day were 37 percent less likely to be obese than those who ate the stuff only once a month.

MORE: 7 Foods That Can Help You Lose Weight

What this implies: Calcium may be one of the most critical components of dairy for maintaining a slimmer figure. In fact, people who took in at least 214 milligrams of calcium from dairy each day faced a 17 percent lower risk of obesity than those who didn't eat dairy. The simplest explanation: The mineral may increase the amount of fat excreted in your waste. (Calcium may also play a more complicated role in the actions of hormones related to weight.)

MORE: Calcium Sources You Need to Include 

So skip the calcium supplements, and start snacking on (or sipping) low-fat dairy when you need a little afternoon pick-me-up. It's a double-whammy against obesity: The shot of protein will help keep you full, and the calcium may keep you slim.

MORE: Organic Milk Beats Conventional Milk—at Least When It Comes to Omega Fats 

I am fortunate to live in both exciting New York City and sunny Southern California. (Being bicoastal is really a joy!) But this walk can be done anywhere—in the city or on the countryside. It can even be done on atreadmill.

Here are a few of my guidelines:

1. Make it special. I like to shower before my walk, put on my favorite perfume, and a little makeup to make it an event. It is important to have things to look forward to during the day.

2. Dress for the occasion. Wear something inspirational and always dress for 10 to 20 degrees warmer than it actually is. And wear layers. If it’s less than 40 degrees, you’ll want to layer over what you are wearing. Whatever your choice of clothes, if you dress cute, then you will feel better.

3. Wear a Talisman. I like to wear something a loved one gave me so that I am reminded of my good fortune. Accessorizing for your walk also makes it more meaningful.

4. Bring a friend. I like to bring my dog or a good friend who I don’t see that often so we can catch up.

5. If outside bring your phone. It’s useful for emergencies, and you may find little treasures along the way to photograph.

6 . As you walk, repeat this mantra. “I’m so grateful, I’m so grateful” and ” I am so grateful for X.” Acknowledge your blessings over and over again. Focus on the positive aspects of your life and the miracles that have come your way.

7. Lastly, enjoy the scenery, clear your head, and BREATHE, deeply and often.

It is never a bad idea to do yoga or an inversion or even both when you return after your walk. But first and foremost, enjoy and do your gratitude walk daily. Get a jump on this walking plan now and you will be feeling great and losing weight by the time Labor Day comes. 

"My body just can't lose weight."

That's the first thing I heard when I picked up the phone. Sounding frustrated and hopeless on the other end of the line, my client Sarah continued.

"If you knew how hard I've been working, you'd understand. You'd know I wasn't making excuses."

Sarah first contacted me after a friend of hers had successfully lost weight through my online coaching program, just six months after having a baby. I asked her to keep an open mind and walk me through everything she'd been doing in terms of diet and exercise. The problem was immediately clear: Sarah was putting effort into her weight loss, but the typeof effort—specifically her over-reliance on running—wasn't the best way to lose fat and get the results she wanted.

Running Mistake No. 1: Your Workout is Always the Same
Your body is an amazing machine. It's designed for efficiency, meaning if you do the same thing over and over again, the process becomes easier. This applies to your running workouts too. Not only will they start to feel more effortless (even if you're still sweating and pumping your legs), but your metabolism literally learns and reacts so that fewer calories are burned with the same exercise output.

RELATED: Get the ultimate diet and workout plan to help you achieve your best body ever with The Bikini Body Diet.

Running Mistake No. 2: You Go Longer, But Not Faster
One of the most important variables with any type of exercise—cardio or other—is intensity. If you look at the average person who runs, they pick a pace that they can maintain for a long duration. Think about it: When you jump on a treadmill, elliptical, or bike, you're starting with the intent to be on there for a while. Whether it's 30 minutes or an hour, your goal is to push at a pace you can sustain, work hard, feel tired, and then go home. While this is great for endurance, it's not so great for fat loss.