According to Laura, a quick way to cut calories without compromising on flavors to swap the carbohydrate element of a meal for a healthier, lower carb vegetable substitute.

Weight loss: Lose weight quickly with these smart food swaps – achieving that summer body

For example, broccoli or cauliflower rice work really well with curries, courgette noodles are a great base for pasta sauces, and squash, sweet potato, and celeriac are healthier alternatives to potatoes – whether chipped, mashed or baked.

  Meat-free also could be a good alternative.

Vegetarian meals can be lower in calories, saturated fat and denser in healthy nutrients than meat-laden dishes.

Much has been said about the benefits of weight loss.

According to experts, obese people are more prone to diabetes, cancer, stroke, dementia as compared to their lean and healthier counterparts.

Your excess body weight could prove detrimental to your heart too.

A new study believed, losing weight may reverse or reduce the progression of irregular heart rhythm disorder among obese people.

The study said shedding weight by 10 percent along with management of associated risk factors can reduce the effects of Atrial fibrillation, a leading cause of stroke which can lead to heart failure among overweight people.

The researchers noted that weight loss was associated with many benefits. People who lost weight experienced fewer symptoms, required less treatment and had better outcomes. For the study, the team analyzed 355 overweight people who lost varying amounts of weight.

“This is the first time that evidence has been found that if people who are obese and are suffering from atrial fibrillation the disease can be alleviated by losing weight and treating lifestyle factors,” said lead author Melissa Middeldorp from the University of Adelaide in Australia.

Atrial fibrillation, is an irregular, often rapid heart rate that commonly causes poor blood flow. It’s intermittent symptoms develop into more sustained forms of the condition.

Obesity and lifestyle factors are associated with its progression.

For sustainable weight loss, consuming a balanced diet is one of the primary requisites. Here are some of the best foods that you must add to your diet for sustainable weight loss.

1. Pineapple: Pineapple contains an enzyme called bromelain, which has anti-inflammatory properties. Bromelain helps in metabolizing proteins that help in getting a flatter tummy.

2. Apples: Apples are a storehouse of dietary fiber, flavonoids, and beta-carotene. All of these help in keeping your belly feel full and prevent overeating. Pectin fiber helps lower the body’s absorption of excess dietary fats.

3. Watermelon: Watermelon contains 94 percent water and acts as a diuretic. It helps keeps you feel full for longer and helps in clearing water retention.

4. Avocados: Avocados are full of monounsaturated fats, which are heart-healthy fats. It is also packed with fiber, which keeps you full for longer and curbs cravings.

In fact, much research points to the multiple health benefits of a vegetarian diet, including reducing the incidence of chronic illness.

Whilst Laura isn’t encouraging everyone to rush to become a vegetarian, she revealed that everyone could benefit from a couple of meat-free days a week.

The increasingly popular Meat Free Monday trend is a great place to start when it comes to giving up meat. Many restaurants and celebrity chefs are embracing this healthy lifestyle shift and recipe inspiration is plentiful.