Healthy weight loss involves making sustainable lifestyle changes rather than quick fixes. It requires time and dedication. Most of us eat salad once and expect results the next, but the reality is way different. Discipline is a huge part of the process, and if you want to reach your goal, prepare to give some time.

There is no recipe for losing weight, and the process works differently for every individual so , so try a few things to see what works best for you. Start with small changes in your life. This way, your body will adapt to the changes gradually and will not get shocked by to drastic changes. 

Here are some tips to help you on your journey to a healthier weight:                                                                                              

Balanced Diet: Avoid processed foods high in sugar and fat, instead fill your plate with nutrient-dense foods that provide essential vitamins, minerals, and fibreer. Incorporate a variety of fruits and vegetables in vibrant colors, lean proteins like chicken, fish, tofu, or beans, whole grains such as quinoa, brown rice, or oats, and healthy fats like avocados, nuts, and olive oil.

Caloric Intake: The number of calories needed for weight loss varies between males and females. On average, adult women need about 2000 calories per day, while adult men require around 2500 calories per day. To lose weight, a gradual reduction in calories is recommended, aiming for a deficit of 500-600 calories per day.

Physical Activity: Regular exercise is essential for weight loss. Aim for a mix of cardiovascular exercises (like running, cycling, or swimming) and strength training to build muscle and boost your metabolism. Aim to engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week.

Hydration: Stay well-hydrated by drinking plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary calorie consumption.

Meal Planning: Plan your meals ahead of time to ensure that you have healthy options readily available. This can help you resist the temptation of fast food or unhealthy snacks when hunger strikes. Keep an eye on portion sizes to prevent overeating. Using smaller plates, measuring serving sizes, and being mindful of your hunger cues can help you regulate your food intake and prevent unnecessary calorie consumption.

Practice Mindful Eating: by paying attention to your food choices, savouring each bite, and listening to your body's hunger and fullness signals. Avoid distractions while eating, such as watching TV or scrolling through your phone, to prevent mindless overeating. Don’t forget, while you trying to eat healthy, it doesn’t mean you have to stop yourself completely from having some sweet treat, reward yourself for your hard work but within the limits of course.  Like everywhere in life in your diet you also need balance.

Healthy Recipe - Quinoa Salad: Here's a quick and healthy recipe for a delicious quinoa salad that is nutritious and low in calorie. Regarding to healthily losing weight, it's important to adopt sustainable habits that promote overall well-being. Here are some specific strategies to help you achieve your weight loss goals:

Ingredients:

• 1 cup quinoa

• 2 cups water or vegetable broth

• 1 red bell pepper, diced

• 1 cucumber, diced

• 1/4 cup fresh parsley, chopped

• 1/4 cup feta cheese, crumbled

• 2 tablespoons olive oil

• 1 tablespoon lemon juice

• Salt and pepper to taste

Instructions:

1. Rinse the quinoa under cold water. Bring the water or broth to a boil in a saucepan, add quinoa, cover, and simmer for 15 minutes.

2. Fluff the quinoa with a fork and let it cool. Combine quinoa, bell pepper, cucumber, parsley, and feta cheese in a large bowl

3. In Whisk together olive oil, lemon juice, salt, and pepper in a small bowl pour over the quinoa salad and toss to combine.

4. Serve chilled and enjoy!

This and many more healthy recipes you can find on NHS page

Remember, weight loss is a slow process that requires patience and consistency. Consult with a healthcare provider or a nutritionist before significantly changing your diet or exercise routine.

Love It Lose It Team 💛