Hello! Thank you for writing. I think losing weight in a healthy weight helps you maintain it for a long time and also it becomes a way of living. Try to discipline your body. It is good to eat proteins such as follows. Eggs Eggs are remarkably good when it comes to taste, nutrition, and overall satisfaction compared to calories consumed. Having an egg for breakfast has been found to be great for people trying to lose weight. How it works: Eggs are full of proteins that take time to digest. This curbs hunger and helps people eat less during the course of the day. An average egg has just about 75 calories. Have it boiled to avoid any additional calories and you have a tasty and nutritious breakfast. Yogurt Some dieters make the mistake of completely eliminating dairy from diet. However, dieters who eat two to three serves of low-fat yogurt a day have been seen to lose more weight. How it works: Yogurt is full of calcium, and researchers believe that calcium may be important for burning fat. Calcium supplements do not have a similar effect, so yogurt maybe having some other factors as well that we are currently not aware of. Low calcium diets trigger the release of calcitriol, a hormone that promotes fat storage. Fish Fish is full of omega-3 fatty acids that are great for your heart. These same good fatty acids can also help your weight loss efforts. How it works: Omega-3 fatty acids increase insulin sensitivity which helps increase muscle mass. More muscle mass means a greater ability to burn fat. Better insulin sensitivity also helps reduce tummy fat. You should consume also fruits and vegetables: Oranges and Tomatoes Oranges and berries such as strawberry can help your body burn more fat. Tomatoes can be helpful for reducing fat in more ways than one. How it works: Citrus fruits such as oranges and berries contain Vitamin C, which is essential for the formation of carnitine, a chemical needed for burning fat. Deficiency of Vitamin C can be detrimental to burning fat as the required carnitine won t be available. Tomatoes are also great for weight loss as they reinforce the effect of cholecystokinin (CCK), a gut enzyme that keeps you from overeating by making you feel more full. Excessive Weight is a lifestyle issue and unfortunately there is no quick fix. Goal for a healthy weight loss of 1-2 lbs per week. Beginners can aim for up to 2 lbs of weight loss in initial weeks but after 6-8 weeks, make a goal to lose at least 1 lb of weight every week. Do NOT try to lose more weight by severe caloric restriction as this weakens the immune system. A Healthy weight loss plan is supposed to boost your Immune system and not suppress it. Small changes in Dietary Habits and proper exercise is the best way to lose fat and keep it off permanently. Dieting by severely restricting calories is the worst way to lose weight. It doesn t work and may in cases they trigger rebound weight gain by depressing metabolic rate and loses muscle as well. Skipping meals is a sure way to fatten yourself. Thinking Thin is the only proven way to lose weight and keep it off permanently. Patience and Persistence is the way to go. Small goals worked on are better than great ones planned. Cardio performed in Conjunction with Weight Training are the best Weight Loss Exercises there is. You can do one day for example: Monday leg training + shoulder training Tuesday: Biceps + chest Wendsday: break Thursday: Triceps+ back Friday: legs + shoulders. And three times a week abs workout of 15 minutes. Portions are also very important. For example: Monday Breakfast: 7:30-8:00 one cup of yoghurt 2%fat with 2 tablespoon oats + 3 dry fruits. Before lunch 10:30-11:00 1cup of yogurt with one teaspoon chia seeds and one teaspoon of honey Lunch: 13:30-14:00 120gram salmon 1cup of cauliflower and broccoli 30 g brown bread after lunch: 17-17:30 2 walnuts and one tablespoon of gojiberry Dinner: 20:00-20:30 A tost with one boiled egg and one teaspoon Philadelphia light. This is a menu for one day in order to give the idea of portions. Eat few and frequently. Stick to these and you will see results and live a healthy lifestyle. Best regards. Thank you.