Brief Answer:
diet changes and exercises

Detailed Answer:
Hello,

Welcome to Healthcare Magic.

I read carefully your query.

The only way to lose weight and stay healthy is to do it gradually and naturally.Keeping extreme diets or taking medications to lose weight it not healthy and it can achieve a significant weight loss in a short period but it is not going to be constant or stable.
Losing weight gradually with lifestyle changes and diet modifications is the safest way and the results are stable.

You should start with diet modifications.
-Avoid fatty ,processed foods.It is important to eat a well balanced diet.
Eat a lot of vegetables ,fruits and drink plenty of water.Avoid sweets and foods high in sugar.
-Avoid or limit eating white bread, rice and pasta.Instead eat complex carbohydrates such as whole wheat bread, oatmeal,Couscous, buckwheat, millet, brown rice.
-Eat foods high in fibers.
-Eat foods high in proteins and low in fats like beans,chicken meat (boneless, skinless chicken breast), seafood ( bass, carp, cod, flounder, haddock ,Clams, mussels and scallops).
-Avoid alcoholic drinks and drink plenty of water.
Eat frequent small meals instead of 3 major meals.

I suggest to start with diet changes and as soon as you are comfortable with the new diet you should start exercising every day at least 45 min.Start with moderate physical activity like walking ,swimming etc and increase gradually the intensity.

You may need a nutritionist professional to help you with an appropriate weight loss program specified for you.

Hope this helps.
Let me know if you need further help.

Kind regards,
Dr.Rovena Murati

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