Losing weight in a healthy way involves making sustainable lifestyle changes rather than resorting to quick-fix diets or extreme measures. It is about losing the excess toxic fat while maintaining precious muscle. Most diets focus on weight loss without paying attention to the actual fat loss and the potential muscle loss that can happen when decreasing calories to lose weight. Here are some tips to help you lose weight, lose fat , and maintain muscle in a healthy way:

1. Eat a balanced whole food diet: Focus on consuming a variety of nutrient -dense lower calorie foods such as lean proteins such as fish, shellfish, poultry, egg whites, lean red meats, green high fibrous vegetables , fruits such as berries , whole grains and dairy such as 0% Greek yogurt and low fat cottage cheese . Healthy mono saturated fats are important in moderation and are essential in a whole food diet for hormones, skin, brain and eyes. Fermented foods have been proven to be very good for overall gut health. Try to avoid processed foods, sugary drinks, and foods high in saturated and trans fats.

2. Watch your portion sizes: It’s important to pay attention to the quantity of food you eat at each meal. You can enjoy all foods but the amount you eat is very important. Use smaller plates, measure your food, and avoid eating in front of the TV or computer. Eat protein the size of your palm, vegetables and carbohydrates the size of your fist and fats the size of your thumb.

3. Eat 3 meals and 2 snacks per day, all including protein. Protein curbs your cravings and fuels your muscles. Try to eat your carbs early in the day for sustained energy and eat vegetables at every meal .

4. Eat so that you are satiated: never feel full and never feel hungry.

5. Practice intermittent fasting: Do not eat 1 hour after waking and 3 hrs before you go to bed.

6. Stay hydrated: Drink plenty of water, at least 2 litres throughout the day to keep yourself hydrated and help you feel full.

7. Get enough sleep: Lack of sleep can disrupt your hormones, leading to weight gain. Aim to get 7-9 hours of sleep per night.

8. Exercise regularly: Aim or at least 30 minutes of moderate activity most days of the week. Incorporate resistance training into your routine at least 3 x per week. Resistance training such as lifting weights, increases your bone density and metabolism. Short bursts of intense cardio: HIIT (high intensity interval training) can also be beneficial. If you are a beginner you can start with walking, jogging, or cycling and gradually increase the intensity and duration of your workouts.

9. Reduce stress: Chronic stress can increase levels of the hormone cortisol, which can lead to weight gain. Practice relaxation techniques such as meditation, yoga, or deep breathing to reduce stress.

10. Seek support: Losing weight and changing your lifestyle can be challenging, so it’s important to have a support system. Find a workout partner, or workout in a small group. Being a part of a community with likeminded people is very motivating and can help you “show up”.

11.Seek Professional support from a coach who specializes in fitness and nutrition. Remember, healthy weight loss starts with understanding calories, deficit and the difference between weight loss and fat loss. Working with a fitness coach will decrease the chance of injury and ensure good technique to get maximum benefit.

12. Understand the difference between weight loss and fat loss. When you lose fat and gain muscle you may not see much loss in “weight” , depending on much fat you need to lose. Muscle weighs 2.2x more than fat so as you gain muscle the number on the scale may not go down as much as you like but you are getting leaner, healthier, fitter and stronger. Focusing on losing fat and maintaining or gaining muscle is the best approach to achieving a healthy body. Healthy fat loss takes time, patience, and commitment. Don’t be too hard on yourself, and celebrate your small successes along the way.