Losing weight relies on a simple balance where your input is lower than your output. In other terms, you need to lower your food intake in calories and augment your calories expenditure. Very easy to say, sometimes difficult to apply.
The principles are simple: do regular cardio exercise (1h daily) use the stairs avoid the elevators, move more during the day, do a sport that you like sharing good time with your friends.
For the food, reduce the high glycemic index foods and prefer the whole grain food. Reduce the carbohydrates (pasta, rice etc) without cutting them, reduce the fat, keep the good proteins, drink a lot of water, control your food portions, eat many times but each time a bit.
These are the basic principles that work keeping in mind that loosing more than 2 kg per month is at high risk of regaining your weight
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Annual Checkup
It is recommended that all individuals see a Family Doctor for a full medical examination annually. Adults should get their blood pressure checked (US Preventive Task Force), a flu vaccine (CDC) and more each year.
The American Dental Association recommends dental cleanings for adults at least twice annually. Some stains can only be removed by a professional cleaning.
It’s recommended by the American Academy of Ophthalmology that every adult between the ages of 18 and 80 does an eye examination at least once every two years.
It's recommended by the American Cancer Association that every adult between the age of 20 and 80 does an annual skin screening by a licensed dermatologist.
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