Brief Answer:
diet and exercise

Detailed Answer:
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Weight loss occurs as a result of : (1) change in diet and (2) increase in physical activity

In terms of the diet changes, there are 2 main types of diets that can be used : (a) low fat/low calorie diet (b) low carbohydrate diet

The low carbohydrate diet is associated with faster initial weight loss.

The low carb diet involves: (1) using unlimited protein whether it is meat (animal protein ) or from plants
(2)eating main meals and snacks to avoid getting too hungry. When a person gets very hungry they will eat more
(3)eliminating or reducing rice, pasta, potatoes, normal sodas(can use diet sodas), bread and biscuits,
(4)meals would be protein with salad or vegetables
(5)1 to 2 cups of salad and 1 to 2 cups of vegetables daily with meals
(6)snacks are nuts, meat, eggs, cheese
(7)use a lot of water daily

Low fat/low calorie diet involves
(1)increasing use of salads, vegetables and fruits with meal and snacks
(2)avoiding normal sodas or fruit drinks unless low calorie or diet version used
(3)no frying and using low fat portion of meat, may need to decrease meat used
(4)using low fat cheeses, milk and other foods
(5)avoid other fatty foods such as nuts

You choose which diet would best suit you.

In terms of exercise, you can start out slow but in general try to increase to at least 150 minutes a week. This works out to either 5 days of 30 minute exercise a week or 3 days of 50 minutes.

You should do both strength training exercise (lifting weights) and aerobic exercise.

Normally a person loses 1/2 pound to 1 pound a week. After a few months the weight loss can start to plateau (stable off and stop).

Most persons can lose approximately 10% of their weight by natural means.

If it is difficult to lose weight on your own, you can try a nutritionist, weight loss doctor or online weight loss program such as ediet.com.

Some persons need additional help such as medication to lose weight.

Summary: (1) main diets are low fat/low calorie diet and low carb diet. You can choose which suits you best
(2)exercise is also important

I hope this helps, feel free to ask any other questions

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