cardio exercise ( yoga , running, bicycle, swimming, kick boxing … ) weight lifting ,

# workout 3-6 times on week. 30min or 1-2 hours
# Walk 30 minutes a day – no excuses
# Restock your kitchen with healthy food
# Do not count carbs or calories
# Eat when you are hungry & eat slowly
# Reduce portions by using smaller plates & bowls (9 inch diameter instead of 11+ inch)
# Eat 9 handfuls of fruits & vegetables each day
also eat 1 ounce of nuts (1 small handful)
# Eat fish at least 3 times a week such as salmon,
# Avoid trans fat and saturated fats at all cost
# Avoid white food such as enriched wheat flour and simple sugar, including high fructose corn syrup
# Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories
# Eat less fat ,sugar and sodium recommends keeping your daily intake at 2300 milligrams.
#Fifteen percent of your calories should come from protein, 25 to 35 percent from fat and the rest from carbohydrates.
# Fruits, vegetables, whole grains, low-fat and nonfat dairy, legumes, fish and lean meat should all be incorporated into your diet.
#Soybean, canola, olive, safflower, sunflower and corn oil are all healthy oils you should use when cooking and preparing foods.
Also, cooking medium heat is ideal but oil alone is not recommended.
# All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens—good; corn–not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
#Complex Carbohydrates
* Whole grains, pastas and cereals, brown rice, whole wheat bread, oats, millet, barley, kasha, cornmeal, polenta, etc.
# Stop eating 2-3 hours before bed time
#Fill up 25-30 grams of fiber

#drink plenty of water before, during & after workout it increase your muscle tone is also important to lose weight keep hydrated and sleep night 8 hours, be aware when you Eating also turn off TV also dont set watch TV or computer more than 2 hours

Best Fats; Monounsaturated Fat Foods
* Avocado * Oil (canola, olive, peanut, sesame) * Olives (all)
* Nuts * Peanut butter, old-fashioned * Sesame seeds

Good Fats: Polyunsaturated Fat Foods
* Margarine (first ingredient is polyunsaturated oil)
* Mayonnaise (regular or reduced-fat) * Miracle Whip Salad Dressing (regular or reduced-fat)
* Nuts (walnuts) * Poultry
* Oil (corn, safflower, soybean, cottonseed)
* Salad dressing (regular & reduced-fat)
* Seeds (pumpkin, sunflower) * Liquid Vegetable Oil * Eggs * Meat

Bad Fats:Saturated Fats ( no more than 7% saturated fats)
* Bacon & bacon grease * Cheese * Milk
* Butter (stick, whipped, reduced-fat) * Eggs
* Coconut Oil * Cream & half-and-half * Cream cheese
* Ice cream * Lard & salt pork * Palm & palm kernel oil * Cocoa Butter

Bad Fats: Trans Fats (no more than 1% trans fats)
* Hydrogenated or partially hydrogenated fats
* Margarine (stick) * Nondairy creamers
* Shortening * Baked Goods * Fired Foods
* Also Found in Naturally In Meat & Dairy Products In Small Amounts