After being familiar with your body, you should have a healthy diet and do some special exercises.

I would like to suggest some dofferent foods. Different kinds of porridge are suitable for breakfast. At lunch, 2~3 bowls of rice or 2 sandwiches are adequate. Two different vegetable and one typy of fruit are needed too. For dinner, some meat without the skin, two kinds of vegetable, and two fruits are good for you.

After having that for one week, you will lose 1 Kg quickily. You have to pay attention to eggs. Eggs are a really good protein source, and they have just 75 calories each, but they contain vitamin A ,B,D,E. You must reduce potatos, suger, and soft drinks. Instead , you can drink tea and coffee without suger, and low fat milk. Also, you can have a special diet , such as , the apple diet. You have to eat only apples for two days each month instead of other food. You will lose 4~5 Kg per month, but you must drink as much water as possible. When you make a decision to lose weight, you must say goodbye to snacks and aclohole. If you follow my diet , you will see big changes after one month.

Exercises are important for you too, as a result, youwill lose weight much faster. By walking 30 minutes everyday, you keep the right posture, breath deep, and you will walk correctly. During jugging, you must breath in regular rhythm in order to have enough oxgyen. Use the stairs instead of using the evelator. And riding, dancing, swimming are all good ways to lose weight. At the beginning, you do them for 10 minutes and increase to 30 minutes later. After finishing the exercises, a hot water shower will help you relax.