Nutritionist Milena Kaler

26/11/2025

🔥 Want real fat loss results without burning out? Let’s break it down 👇

If you’re asking “how can I lose weight fast safely?” — here’s the science: aim for 0.5-1 kg per week with a moderate calorie deficit (≈20-25%).

That means preserving muscle, keeping hormones balanced, and avoiding crash diet traps.

🎯 Prioritise:

• High protein (1.6-2.2 g/kg bodyweight) to support muscle and manage hunger. 
• Fibre-rich, nutrient dense foods for fullness and energy. 
• Smart resistance training + cardio + NEAT (everyday movement!). 
• Good sleep and stress management — they’re not optional. 
Remember: It’s not about a quick fix, it’s about a smart plan that lasts. Want to shape up, tone up, and feel strong? Start with science, consistency & self-care. 💪✨

UK

www.milenakaler.co.uk 
www.milenakaler.com

25/11/2025

If your weight loss feels slow — especially with PCOS or Hashimoto’s — please know this: slow weight loss is normal, and often a sign that your body is adapting, protecting you, and working hard behind the scenes.

Hormones, thyroid health, inflammation, water retention, insulin resistance, muscle gain, sleep, and stress all influence how the scale moves. These shifts can hide fat loss, even while your habits are genuinely working.

This is why progress often feels slower for people with PCOS or Hashimoto’s — not because you’re doing anything wrong, but because your physiology works differently.

Focus on the signs that do show your progress:

✨ Your clothes fitting differently

✨ More stable energy

✨ Improved mood and digestion

✨ Better sleep

✨ Clearer cycles and fewer symptoms

✨ Increased strength and stamina

These are the changes that come before the scale moves.

If your progress feels confusing or discouraging, personalised support can help you understand your body’s patterns and build a plan that works with your hormones — not against them.

Save this post for the days you need the reminder:

Slow progress is still progress.













*xplained

18/11/2025

Can we be honest for a second?
You can train hard.
You can eat clean.
You can “do everything right”…

And still not see the results you WANT — the results you’ve been visualising every time you look in the mirror.

Because your body doesn’t change when you punish it.
It changes when you support it.
And sleep is the support system everyone overlooks.

When you’re tired, you crave more.
You store more.
You stress more.
Your hormones get loud.
Your metabolism gets quiet.

But when you give your body 7–9 hours of real, deep rest?
Everything shifts — your energy, your appetite, your strength, your shape.
It all starts to align.
You start to look how you feel… and feel how you look.

Prioritise your sleep like you prioritise your workouts.
Because glowing, energised, sculpted — that version of you starts at night. 🌙✨

13/11/2025

Most people who come to my clinic ask the same question:
“How do I get rid of lower belly fat?”

And the truth is… it’s not about the perfect ab workout, a magic food, or cutting everything you enjoy. The lower belly responds to overall lifestyle patterns, not quick fixes.

In the Reel I’m sharing exactly what actually helps:
✨ A gentle, sustainable calorie deficit
✨ Strength training
✨ Balanced meals (protein + fibre matter more than you think)
✨ Posture + core support
✨ Stress and sleep regulation
✨ Consistency, not intensity

Your lower belly isn’t a flaw. It’s human.
And when you understand how your body works, you can finally stop fighting it — and start supporting it.

If you’d like personalised, evidence-based help with your nutrition, I’d love to support you.

13/11/2025

If your lower belly feels “stubborn,” you’re not alone — and you’re definitely not doing anything wrong.

Despite what the internet claims, there’s no workout, food, or “hack” that melts fat from one specific area. But there are gentle, evidence-based strategies that truly support long-term change.

Here’s what actually helps:

✨ A sustainable, consistent calorie deficit
✨ Strength training to support muscle + metabolism
✨ Balanced meals with protein, fibre, and whole foods
✨ Supportive posture (it makes a real difference)
✨ Stress + sleep management for hormonal balance
✨ Small habits repeated often — not perfection

Your lower belly is not a flaw.
It’s human.
When you work with your body, not against it, you create change that lasts.

If you’d like personalised, science-backed support with your nutrition, I’d be happy to help you explore what’s right for your body.

12/11/2025

🚦 It’s not just about calories in vs calories out — your hormones are the behind-the-scenes players influencing weight loss in big ways. 🧬

Whether it’s insulin, leptin, ghrelin, cortisol, thyroid or s*x hormones — when they’re out of balance, fat storage, appetite, energy and metabolism all feel the impact.

But good news: you can support hormonal balance with whole foods, smart sleep, stress management, strength training and mindful nutrition.
Let’s turn those hidden hormone hurdles into stepping-stones. Your body isn’t the problem—it’s working, and with the right tools we can get it back on your team. 🎯

Tap to learn more and start working with your body, not against it.






















www.milenakaler.co.uk
ww.milenakaler.com

06/11/2025

Why is your weight loss so slow — even when you’re doing everything right?
Here’s the truth I share with clients all the time:

✨ Slow weight loss is normal.
✨ Slow weight loss is healthy.
✨ Slow weight loss is sustainable.

Your body isn’t a machine. It responds to hormones, hydration, sleep, training, stress, digestion and your menstrual cycle.
All of these can mask fat loss on the scale, even when your habits are working beautifully.

If the number isn’t moving as fast as you hoped, remind yourself:

✅ Water weight is temporary
✅ Muscle gain is beneficial
✅ Hormones fluctuate
✅ Fat loss happens quietly before it shows up visibly
✅ Your weekly average matters far more than a single day

And if you truly feel stuck, it doesn’t mean you’ve failed — it means your body needs a different strategy. Evidence-based guidance can make the path feel calmer, clearer and more effective.

If you’re ready for personalised support, I’d love to help you feel more in control of your journey.
Book your consultation today.

05/11/2025

You’re eating well.
You’re exercising.
You’re staying consistent…

But the weight just isn’t shifting.

Here’s what most people overlook — your sleep.

Poor sleep increases the hunger hormone ghrelin and decreases the fullness hormone leptin.
That means more cravings, more hunger, and slower metabolism — no matter how healthy your meals are.

And when your stress hormone cortisol stays high, your body holds onto fat — especially around the abdomen.

🛌 The fix?
Protect your 7–9 hours of quality sleep every night.
Because sleep isn’t lazy — it’s your body’s most powerful fat-loss tool.

💤 Improve your sleep.
💤 Balance your hormones.
💤 Transform your results — from the inside out.

✨ Learn more in my latest blog post: “Sleep and Weight Loss: The Missing Key to Fat Loss.”

02/11/2025

🌿 How Many Calories Should You Eat to Lose Weight — Without Starving Yourself? 🌿
If you’ve ever felt confused by conflicting diet advice, you’re not alone. The truth is, sustainable weight loss isn’t about eating as little as possible — it’s about finding your balance.
💡 In my latest article, I break down:
✅ How to calculate your TDEE (Total Daily Energy Expenditure)
✅ Why a 10–20% calorie deficit is the sweet spot for fat loss
✅ Simple maths to work out your personal calorie target
✅ How to eat for energy, not deprivation
This is a science-backed, realistic guide to help you create a calorie deficit that fits your lifestyle — no crash diets, no starvation, just clarity.
✨ Ready to discover your personalised number? Read the full article: How to Work Out Your Personal Calorie Deficit (Without Starving)
And if you’d like expert guidance tailored to you, book a consultation today and let’s build a plan that feels nourishing, not restrictive. 💚

https://milenakaler.co.uk/how-many-calories-should-i-eat-to-lose-weight/

Find out how many calories you should eat to lose weight effectively and safely with our comprehensive guide.

05/08/2025

Nutritionist’s Guide: What's the Best Probiotic?

You’ve probably asked this before:“Which probiotic should I take?”And if you've browsed a health store shelf recently, you know the options are endless—10