Step 1
Diet Plan
Plan a diet will make it easier to lose weight, get a pen and paper, Decide on what plan you are going to make and write it down, for example:
Week 1
-Exercise: Walk 10 minutes after having meals, Jog 15 minutes every morning.
-Meals:
•Breakfast
3 eggs.
2 slices of buttered toast.
•Lunch
6″ Deli Turkey Breast Sandwich.
1 small pot of low-fat yogurt.
•Dinner
1 soft flour tortilla (6-8″ diameter).
2 oz shredded cooked chicken.
-Snacks:4 oz fruit cup in juice,1 serving fruit.
after that, weigh yourself every Monday, see if it makes any Result.

Step 2
Portion Control
Portion control is all about limiting on how much you eat of a certain food. Learning to control your food intake is not as hard as you think. Let’s take a look at these tips below.
- Eat from a small plate. Eating from smaller plate tricks your brain to thinking you have a big meal to consume. A super size plate is an evil mind that allowed us to eat more.
- Eat slowly and chew each mouthful of your food at least 23 times.
- The recommended meat portion is the size of a deck of cards. Fill the rest of the plate with vegetables and healthy grains.
- If you eat at a restaurant, ask for a waitress to take half of your meal home, or split your meal with your dining partner.
- Stop serving meals in family style. Having all the food in the center of the table and passing it around, leads to refill the plate and overeating.

Step 3
Reduce Calories
A good way to reduce your calories is making a list of all your food intake for a week, Check the number of calories in each food/drink.
Swap high calorie foods/drink with low calorie foods/drink.
for example:
-1 cup creamy milk(144 calories) switched to 1 cup skims milk(80 calories), you save 64 calories.
-6 oz cream of chicken soup(230 calories) switched to 6 oz chicken noodle soup(80 calories), you save 150 calories.
-3 Cups Microwaved Caramel Popcorn(250 calories) switched to 3 Cups Airpopped Popcorn(70 calories), you save 180 calories.
Avoid processed foods. Anything that comes in a package is usually full of fats, sugars and salts.

Step 4
Exercise
There are 2 types of Exercises, Aerobic and Anaerobic exercise, each one of the exercises has a different benefit.
Aerobic exercise is a form of movement that increases your heart rate and causes your lungs to achieve more oxygen. Such as running, fast walking, swimming, aerobic, and dance. Try to perform an aerobic exercise for 20 minutes per day.

Anaerobic exercise is a kind of exercise that bursts your body to maximum workout level for a short period of time, less oxygen needed, such as sprinting, weight lifting, push up, and pull-up. Perform this exercise after you do aerobic exercise is the fast way to lose weight.
example: after jogging 20minutes, you can sprint 2 minutes or more.