Hello! Thank you for writing. There is no better way to reduce weight as a healthy lifestyle exercise: walk a long walk for 40-50 min a day. And eat a high protein diet. Take 0,8g/ kg/day proteins.It s important that we all eat enough protein each day. If you know about how much protein you need, this list will help you figure out which foods will help you achieve that goal, including plant and animal sources of protein. Shortcut: An ounce of meat or fish has approximately 7 grams of protein if cooked, and about 6 grams before cooking. Fish has slightly less than beef or poultry. Chicken Chicken breast, 3.5 oz - 30 grams protein Chicken thigh – 10 grams (for average size) Drumstick – 11 grams Wing – 6 grams Chicken meat, cooked, 4 oz – 35 grams Fish Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce Tuna, 6 oz can - 40 grams of protein Pork Pork chop, average - 22 grams protein Pork loin or tenderloin, 4 oz – 29 grams Ham, 3 oz serving – 19 grams Ground pork, 1 oz raw – 5 grams; 3 oz cooked – 22 grams Bacon, 1 slice – 3 grams Canadian-style bacon (back bacon), slice – 5 – 6 grams Eggs and Dairy Egg, large - 6 grams protein Milk, 1 cup - 8 grams Cottage cheese, ½ cup - 15 grams Yogurt, 1 cup – usually 8-12 grams, check label Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz Hard cheeses (Parmesan) – 10 grams per oz Beans (including soy) Tofu, ½ cup 20 grams protein Tofu, 1 oz, 2.3 grams Soy milk, 1 cup - 6 -10 grams Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans Soy beans, ½ cup cooked – 14 grams protein Split peas, ½ cup cooked – 8 grams Nuts and Seeds Peanut butter, 2 Tablespoons - 8 grams protein Almonds, ¼ cup – 8 grams Peanuts, ¼ cup – 9 grams Cashews, ¼ cup – 5 grams Pecans, ¼ cup – 2.5 grams Sunflower seeds, ¼ cup – 6 grams Pumpkin seeds, ¼ cup – 8 grams Flax seeds – ¼ cup – 8 grams Energy balance . The basic components of energy balance include energy intake, energy expenditure, and energy storage.1 Body weight can change only when energy intake is not equal to energy expenditure over a given period of time. Humans take in energy in the form of protein, carbohydrate, fat, and alcohol. Humans expend energy through resting metabolic rate (RMR), which is the amount of energy necessary to fuel the body at rest; the thermic effect of food, which is the energy cost of absorbing and metabolizing food consumed; and the energy expended through physical activity. RMR is proportional to body mass, particularly the amount of fat-free mass. The thermic effect of food is proportional to the total food consumed and, in a typical mixed diet, makes up 8% to 10% of total energy ingested. The energy expended through physical activity, the most variable component of energy expenditure, consists of the amount of physical activity performed multiplied by the energy cost of that activity. When energy intake exceeds energy expenditure, a state of positive energy balance occurs, and the consequence is an increase in body mass, of which 60% to 80% is usually body fat.2 Conversely, when energy expenditure exceeds energy intake, a state of negative energy balance ensues, and the consequence is a loss of body mass (again with 60%–80% from body fat). Any genetic or environmental factor that affects body weight must act through 1 or more component of energy balance. Best regards.