Hello my friend Thanks for your question on HCM Your weight depends on how much energy you take in (the calories in food and drink) and how much energy your body uses So, to lose weight, you need a calorie deficit. You can achieve this calorie deficit by: 1. Eating less (taking in fewer calories from food). 2.Doing more physical activity (burning up more calories). There are 3,500 calories in 1 lb (0.45 kg) of fat. Therefore, cutting down your calories by about 500 calories each day can result in a 1 lb weight loss each week. Before you start,motivation is crucial: To lose weight and to keep it off, it is vital that you should be motivated, really want to lose weight, and want to improve aspects of your lifestyle. No weight-loss plan will work unless you have a serious desire to lose weight 1.Limiting fatty food such as fatty meats, cheeses, full-cream milk, fried foods, butter, etc. Use low-fat options where possible 2.Having at least five portions, or ideally 7-9 portions, of a variety of fruit and vegetables per day 3.Eating plenty of fibre in your diet 4.Making up a third of most meals with starch-based foods (such as cereals, bread, potatoes, rice, pasta) 5.Avoiding sugary drinks and foods 6.Eating three meals a day and not skipping meals. Always have breakfast. 7.Avoiding foods that are salty. 8.Including 2-3 portions of fish per week It is recommended that all adults should aim for at least 30 minutes of moderate-intensity physical activity on at least five days of the week. However, you should try to do around 60-90 minutes on at least five days of the week. Moderate physical activity includes: brisk walking, jogging, dancing, swimming, badminton, tennis, etc. In addition, try to do more in your daily routines. For example, use stairs instead of lifts, walk or cycle to work or school, etc The good news is that you don t have to do this physical activity all in one chunk. You can break it up into blocks of 10-15 minutes Hope this information is helpful Best regards