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35 years
I want to loss weight my weight 78kilo and 165cm i want loss 15 kilo can help me
Aug 23, 2014

Dr. Rania Mousa General Medicine
BMI is the body mass index that is calculated when knowing your height and weight and depending on the results one is classified to degrees (underweight,normal,overweight,obese )
So if your weight is 78 kg and your height is 165 cm ,then your body mass index BMI depending of your weight and height is 28.65 and this is considered in overweight range .
These are the references of BMI
Underweight = <18.5
Normal weight = 18.5–24.9
Overweight = 25–29.9 >>>>>>HERE IS YOUR LEVEL
Obesity = BMI of 30 or greater
To reach your optimum weight in the normal range : you must be below 68 kg
so your target weight is that you need to lose 10 kg to go in the normal range
However if you want to lose 15 you can
then knowing that to reach a desired weight healthfully you must lose between 0.5 -1 kg a week means at 1 month 4 kg maximum
then you need to lose 15 kg in around 4 month and if on a more simple plan in around 8 months
this plan will be more helpfull and more satisfying results than losing between a day and night those extra kilos which might not been achieved except by surgery ,you need to be patient and follow these rules
-see how much you eat and cut off 3/4 -1/2 the size of what you eat you will find yourself gradually full with this portion of food with lower calories and hence lower weight easily .
eat more small low caloric meals to inhance metabolism
-focus on fruits, veggies, egg whites, soy products, skinless breasts, fish, shellfish, nonfat dairy foods, and 95% lean meat.
Here are more tips :
-Don't miss a breakfast meal
- Eat more vegetables than you think you need. You've heard that you need to eat your veggies; now is the time to take this advice to heart. Vegetables provide your body with essential vitamins, they aid in digestion, they provide extra hydration, and they deliver nutrition without too many calories
-Eating whole fruits is another great way to get the nutrients, water, and fiber your body needs to start looking more toned. Make sure to get several servings a day, choosing fruit that is in season in your area whenever possible.
-Choose lean proteins. To achieve muscle tone, you'll need to feed your body with plenty of lean proteins. Protein can come from meat, but it is also found in vegetables, legumes and nuts.eat more fish, beans ,meat ,..
-A balanced diet also includes healthy fats that promote organ and skin health as well as grains to give your body the fiber and minerals it needs
-Nuts, avocados, olive oil, grapeseed oil, and other healthy oils are important supplements to a healthy diet
-Drinking water helps your body flush away toxins and stay hydrated, both of which lead to a toned, healthy look. Try to drink 8 or more glasses a day, and more when you're exercising.
-Choose water , juice and milk and stop alcohol and sodas if taken
-The best exercise routine for toning your body is a combination of cardio, which gets your heart rate up and increases overall fitness, and weight training, which strengthens your muscles. Do cardio exercises alternating between workouts
-Get tempting foods out of your home.
-Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
-Don't skip meals.
-Keeping a food journal ,writing down everything you eat ,can also help you stay on track..

Therefore .plan your diet ,put a weight goal to achieve your desired weight ,eat less exercise for 10 min in intervals for a total of 45 min per day every time as much as you can you will lose then weight
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