How Do I Lose Weight

Brief Answer:
Calorie deficit needed for weight loss

Detailed Answer:
Hello,

Losing weight comes from a caloric deficit which means using (through basal metabolism and physical activity) more calories then taking (through food and drinks).
According your age and current weight you can calculate online your basal metabolism with a free calculator.
Then keep track of all the calories you take through food and drinks. Try to take per day around 1200-1500 calories.
Try to exercise 3-5 times per week.
Eat everything in small amounts with preference of nutritional dense foods. Avoid taking drinks with calories as those are not helpful for the body and do not keep you full for long.
Substitute gradually deserts with vegetables and healthy foods.
In this way you will probably lose 500-1000 grams per week.

I hope this helps. Let me know if you have questions or how I can assist you further in your weight loss journey.

Regards,
Dr. Klarida Papaqako,
General and family physician.

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Brief Answer:
Intermittent fasting recommended

Detailed Answer:
Hello,
Thank you for the follow up question.
Of course I can provide you with a diet plan but you have to give me all the necessary information. Diet plans are very personalized because depends on what you like to eat, what it is available in your local markets, your goals.

My recommendation is intermittent fasting - you follow the advices I gave in the previous answer by consuming food only within a window time for example skip breakfast and eat one meal at 12 midday, one snack at 4 and dinner at 7 pm. In this way you have it healthy and easy losing weight.

Let me know if this is what you want or I can assist you further.

Kind regards,
Dr. Klarida Papaqako,
General and family physician.

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