7 answers
7 answers
Updated
Gloria’s Answer
Hi Kyair,
There are a lot of programs out there that offer great apps. I have had some success with the WW (formerly Weight Watchers) app, since it have some much information. But there is a fee. MyFitnessPal has some options that come without cost and can also be effective and allow you to track. In my life, I have struggled with losing weight. The most common theme of weight loss programs is the idea of tracking what you eat in a food journal. For me, the most often overlooked items are not specifically related to food. You need to make sure that you are get enough water. 64 ounces of water is just the baseline. As an athlete, you would need to have even more water because you are losing water with working out. The other element is making sure that you are getting the right amount of sleep. Getting the right sleep is a large subject, so you might want to explore that as well.
Gloria
There are a lot of programs out there that offer great apps. I have had some success with the WW (formerly Weight Watchers) app, since it have some much information. But there is a fee. MyFitnessPal has some options that come without cost and can also be effective and allow you to track. In my life, I have struggled with losing weight. The most common theme of weight loss programs is the idea of tracking what you eat in a food journal. For me, the most often overlooked items are not specifically related to food. You need to make sure that you are get enough water. 64 ounces of water is just the baseline. As an athlete, you would need to have even more water because you are losing water with working out. The other element is making sure that you are getting the right amount of sleep. Getting the right sleep is a large subject, so you might want to explore that as well.
Gloria
Updated
Stephen’s Answer
Hi Kyair,
It's great that you've recognized the need for having good habits of exercise and eating at such an early age! I personally put on 20 pounds during COVID and this winter I joined Weight Watchers to manage what I was eating. A combination of WW and exercise has enabled me to lose 25 pounds! Take a look at what your eating. Check out if you are having lots of sugar, because that was one of my big changes that helped me out. I cut out the sugar in my coffee and saw a big difference. So if you drink soda or have sugar try cutting it out or reducing the amount to see if that helps.
Good luck!
It's great that you've recognized the need for having good habits of exercise and eating at such an early age! I personally put on 20 pounds during COVID and this winter I joined Weight Watchers to manage what I was eating. A combination of WW and exercise has enabled me to lose 25 pounds! Take a look at what your eating. Check out if you are having lots of sugar, because that was one of my big changes that helped me out. I cut out the sugar in my coffee and saw a big difference. So if you drink soda or have sugar try cutting it out or reducing the amount to see if that helps.
Good luck!
Updated
Brayden’s Answer
Hello!
The hardest thing to do when starting the weight loss process is starting but once you start for each time you exercise it will become easier. For each person loosing weight is different but ultimately you will just want to find something that you enjoy doing. Things like swimming, running and biking are great ways to burn calories and loose weight. For me I prefer running and find that its quite soothing and relaxing so thats something that I do as a regular exercise. The biggest part of loosing weight is being consistent and sticking with it. Will some hard work and consistency I have no doubt you will get to where you want.
Good luck!
The hardest thing to do when starting the weight loss process is starting but once you start for each time you exercise it will become easier. For each person loosing weight is different but ultimately you will just want to find something that you enjoy doing. Things like swimming, running and biking are great ways to burn calories and loose weight. For me I prefer running and find that its quite soothing and relaxing so thats something that I do as a regular exercise. The biggest part of loosing weight is being consistent and sticking with it. Will some hard work and consistency I have no doubt you will get to where you want.
Good luck!
Updated
Drew’s Answer
Maintaining a healthy weight is a lifestyle. The keys are daily exercise, while eating healthy. This doesn't mean that you have to completely eliminate pizza, burgers, etc. Those foods are fun and healthy to indulge. To lose weight, you need to exert more calories than you take in. Easy things to eliminate for most people are your fluids. Soda, sugary sport drinks, etc. I would suggest drinking water as the majority of your fluids, which will help in losing weight during your exercises. I also recommend to switch up your exercise routine. Going to the gym and running on a treadmill all the time may turn into a "task". Exercising should be fun and experimental - switch up the exercise routine as much as possible, as well as the location of where you exercise. If you go to a gym - maybe switch it up and go to a different part of the gym, go to a park, play outside in a game with friends, etc. Being balanced with diversity in your healthy experience is important - and that's both with food and exercise. This will help develop into more of a lifestyle, and not as a task.
James Constantine Frangos
Consultant Dietitian & Software Developer since 1972 => Nutrition Education => Health & Longevity.
3084
Answers
Updated
James Constantine’s Answer
Hey there, Kyair!
Here's a simple guide to help you understand your food needs using some easy math. We'll be looking at four factors: your sex (which can be male, female, or transgender), your height (in centimeters), your age (in years), and your weight (in kilograms). We'll abbreviate these as SHAW for simplicity.
Now, let's talk about Body Mass Index (BMI). It's measured in height (meters) and weight (kilograms). Here's what the numbers mean:
- >Less than 17.5: You're underweight to the point of anorexia.
-> Less than 20: You're underweight.
-> Between 20 and 25: You're at a normal weight.
-> Between 25 and 30: You're overweight.
-> Between 30 and 35: You're obese.
-> Over 35: You're extremely obese.
Next, we have the Harris-Benedict Equation. It helps us figure out your Basal Energy Expenditure (BEE), which is the amount of energy your body needs at rest. Here's how it works:
- For men: BEE = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
- For women: BEE = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Your Total Energy Expenditure (TEE) is your BEE multiplied by your activity factor. Here's what those factors mean:
-> 1.0: You're bedridden
-> 1.3: You're moderately active
-> 1.6: You're an athlete
Another way to calculate your BEE is by using the Mifflin-St Jeor Equation. It's the same as the Harris-Benedict Equation.
If you eat 500 calories less than your TEE each day, you'll lose about 0.5 kilograms per week. Aim for about 1,500 calories a day, divided as follows:
- 50% from carbohydrates (187.5 grams)
- 15% from protein (52.94 grams)
- 35% from fats (58.33 grams)
Lastly, here's a table that breaks down the nutritional content of different food groups. It shows the serving size, water content, calories, protein, fats, carbs, and the total mass or volume per serving. The totals at the bottom show your daily needs based on a 2,160 calorie diet.
I hope this helps you understand your dietary needs better! Remember, everyone's body is different, so these are just guidelines. Always listen to your body and adjust as needed.
# FOOD GROUP PDF FILE Number of Foods
'01 Dairy and Egg Products sr28fg01.pdf 283
'02 Spices and Herbs sr28fg02.pdf 64
'03 Baby Foods sr28fg03.pdf 367
'04 Fats and Oils sr28fg04.pdf 220
'05 Poultry Products sr28fg05.pdf 389
'06 Soups, Sauces, and Gravies sr28fg06.pdf 465
'07 Sausages and Luncheon Meat sr28fg07.pdf 170
'08 Breakfast Cereals sr28fg08.pdf 356
'09 Fruits and Fruit Juices sr28fg09.pdf 360
'10 Pork Products sr28fg10.pdf 341
'11 Vegetables / Vegetable Products sr28fg11.pdf 836
'12 Nut and Seed Products sr28fg12.pdf 137
'13 Beef Products sr28fg13.pdf 961
'14 Beverages sr28fg14.pdf 371
'15 Finfish and Shellfish Products sr28fg15.pdf 265
'16 Legumes and Legume Products sr28fg16.pdf 381
'17 Lamb, Veal, and Game Products sr28fg17.pdf 464
'18 Baked Products sr28fg18.pdf 879
'19 Sweets sr28fg19.pdf 360
'20 Cereal Grains and Pasta sr28fg20.pdf 181
'21 Fast Foods sr28fg21.pdf 363
'22 Meals, Entrees, and Sidedishes sr28fg22.pdf 125
'25 Snacks sr28fg25.pdf 177
'35 American Indian/Alaska Foods sr28fg35.pdf 165
'36 Restaurant Foods sr28fg36.pdf 109
________________________________________________________________________________________
# SERVESWATER KCAL PROT FATS CARBS x MASS|
|_______________________________________________________________________________________|
1 3.00 54.61 235.29 14.39 13.03 15.23 300
2 2.00 24.29 251.13 10.40 8.64 45.86 10
3 0.00 65.32 158.53 4.07 5.04 24.45 0
4 5.00 25.28 624.31 0.41 67.81 5.39 25
5 1.00 67.22 167.40 24.82 7.37 0.25 100
6 1.00 81.72 76.94 2.29 3.17 10.11 100
7 0.00 56.66 259.05 15.46 19.45 5.41 0
8 1.00 11.04 345.07 8.46 4.16 73.64 50
9 3.00 76.96 85.22 0.90 0.54 21.03 300
10 1.00 61.71 223.25 22.15 14.36 0.30 70
11 7.00 82.07 65.33 2.82 1.07 12.68 700
12 1.00 14.81 499.45 13.85 40.22 28.22 30
13 1.00 62.71 208.57 24.65 11.81 0.10 70
14 4.00 75.29 106.71 2.16 0.97 17.61 800
15 1.00 71.47 135.29 20.76 4.68 1.15 100
16 2.00 56.48 193.60 13.96 7.45 19.86 200
17 1.00 62.47 218.34 23.38 13.34 0.13 70
18 1.00 21.26 354.48 7.06 11.15 57.26 50
19 0.00 27.64 326.37 4.29 10.63 55.90 0
20 1.00 29.88 282.16 8.92 2.17 57.84 100
21 0.00 49.97 252.28 12.07 12.47 23.29 0
22 0.00 58.08 184.38 7.08 5.34 27.14 0
23 0.00 5.55 446.11 9.53 17.44 64.43 0
24 0.00 59.40 211.50 16.38 11.22 11.24 0
25 0.00 58.19 213.82 10.33 10.79 18.86 0
________________________________________________________________________________________
| TOTALS:- 2,094.94 4,457.42 229.78 153.44 527.71 2,160.00 |_______________________________________________________________________________________|
Nota Bene this intake is close to what is required to maintain weight
You require close to ~1,500 Calories a day
https://www.eatingwell.com/article/287714/7-day-diet-meal-plan-to-lose-weight-1500-calories/
AIM TO LOSE HALF A KILOGRAM OF FAT A WEEK!
Drink 33 milliliters of water per kilogram of body weight daily ...
30 years ago I wrote the MenuWise program in Visual Basic 4.0 to do the hard work! Why be a punk with a calculator! Am I a qualified dietitian-nutritionist?
YES AND THEN SOME!
JAMES CONSTANTINE FRANGOS
Here's a simple guide to help you understand your food needs using some easy math. We'll be looking at four factors: your sex (which can be male, female, or transgender), your height (in centimeters), your age (in years), and your weight (in kilograms). We'll abbreviate these as SHAW for simplicity.
Now, let's talk about Body Mass Index (BMI). It's measured in height (meters) and weight (kilograms). Here's what the numbers mean:
- >Less than 17.5: You're underweight to the point of anorexia.
-> Less than 20: You're underweight.
-> Between 20 and 25: You're at a normal weight.
-> Between 25 and 30: You're overweight.
-> Between 30 and 35: You're obese.
-> Over 35: You're extremely obese.
Next, we have the Harris-Benedict Equation. It helps us figure out your Basal Energy Expenditure (BEE), which is the amount of energy your body needs at rest. Here's how it works:
- For men: BEE = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
- For women: BEE = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161
Your Total Energy Expenditure (TEE) is your BEE multiplied by your activity factor. Here's what those factors mean:
-> 1.0: You're bedridden
-> 1.3: You're moderately active
-> 1.6: You're an athlete
Another way to calculate your BEE is by using the Mifflin-St Jeor Equation. It's the same as the Harris-Benedict Equation.
If you eat 500 calories less than your TEE each day, you'll lose about 0.5 kilograms per week. Aim for about 1,500 calories a day, divided as follows:
- 50% from carbohydrates (187.5 grams)
- 15% from protein (52.94 grams)
- 35% from fats (58.33 grams)
Lastly, here's a table that breaks down the nutritional content of different food groups. It shows the serving size, water content, calories, protein, fats, carbs, and the total mass or volume per serving. The totals at the bottom show your daily needs based on a 2,160 calorie diet.
I hope this helps you understand your dietary needs better! Remember, everyone's body is different, so these are just guidelines. Always listen to your body and adjust as needed.
# FOOD GROUP PDF FILE Number of Foods
'01 Dairy and Egg Products sr28fg01.pdf 283
'02 Spices and Herbs sr28fg02.pdf 64
'03 Baby Foods sr28fg03.pdf 367
'04 Fats and Oils sr28fg04.pdf 220
'05 Poultry Products sr28fg05.pdf 389
'06 Soups, Sauces, and Gravies sr28fg06.pdf 465
'07 Sausages and Luncheon Meat sr28fg07.pdf 170
'08 Breakfast Cereals sr28fg08.pdf 356
'09 Fruits and Fruit Juices sr28fg09.pdf 360
'10 Pork Products sr28fg10.pdf 341
'11 Vegetables / Vegetable Products sr28fg11.pdf 836
'12 Nut and Seed Products sr28fg12.pdf 137
'13 Beef Products sr28fg13.pdf 961
'14 Beverages sr28fg14.pdf 371
'15 Finfish and Shellfish Products sr28fg15.pdf 265
'16 Legumes and Legume Products sr28fg16.pdf 381
'17 Lamb, Veal, and Game Products sr28fg17.pdf 464
'18 Baked Products sr28fg18.pdf 879
'19 Sweets sr28fg19.pdf 360
'20 Cereal Grains and Pasta sr28fg20.pdf 181
'21 Fast Foods sr28fg21.pdf 363
'22 Meals, Entrees, and Sidedishes sr28fg22.pdf 125
'25 Snacks sr28fg25.pdf 177
'35 American Indian/Alaska Foods sr28fg35.pdf 165
'36 Restaurant Foods sr28fg36.pdf 109
________________________________________________________________________________________
# SERVESWATER KCAL PROT FATS CARBS x MASS|
|_______________________________________________________________________________________|
1 3.00 54.61 235.29 14.39 13.03 15.23 300
2 2.00 24.29 251.13 10.40 8.64 45.86 10
3 0.00 65.32 158.53 4.07 5.04 24.45 0
4 5.00 25.28 624.31 0.41 67.81 5.39 25
5 1.00 67.22 167.40 24.82 7.37 0.25 100
6 1.00 81.72 76.94 2.29 3.17 10.11 100
7 0.00 56.66 259.05 15.46 19.45 5.41 0
8 1.00 11.04 345.07 8.46 4.16 73.64 50
9 3.00 76.96 85.22 0.90 0.54 21.03 300
10 1.00 61.71 223.25 22.15 14.36 0.30 70
11 7.00 82.07 65.33 2.82 1.07 12.68 700
12 1.00 14.81 499.45 13.85 40.22 28.22 30
13 1.00 62.71 208.57 24.65 11.81 0.10 70
14 4.00 75.29 106.71 2.16 0.97 17.61 800
15 1.00 71.47 135.29 20.76 4.68 1.15 100
16 2.00 56.48 193.60 13.96 7.45 19.86 200
17 1.00 62.47 218.34 23.38 13.34 0.13 70
18 1.00 21.26 354.48 7.06 11.15 57.26 50
19 0.00 27.64 326.37 4.29 10.63 55.90 0
20 1.00 29.88 282.16 8.92 2.17 57.84 100
21 0.00 49.97 252.28 12.07 12.47 23.29 0
22 0.00 58.08 184.38 7.08 5.34 27.14 0
23 0.00 5.55 446.11 9.53 17.44 64.43 0
24 0.00 59.40 211.50 16.38 11.22 11.24 0
25 0.00 58.19 213.82 10.33 10.79 18.86 0
________________________________________________________________________________________
| TOTALS:- 2,094.94 4,457.42 229.78 153.44 527.71 2,160.00 |_______________________________________________________________________________________|
Nota Bene this intake is close to what is required to maintain weight
You require close to ~1,500 Calories a day
https://www.eatingwell.com/article/287714/7-day-diet-meal-plan-to-lose-weight-1500-calories/
AIM TO LOSE HALF A KILOGRAM OF FAT A WEEK!
Drink 33 milliliters of water per kilogram of body weight daily ...
30 years ago I wrote the MenuWise program in Visual Basic 4.0 to do the hard work! Why be a punk with a calculator! Am I a qualified dietitian-nutritionist?
YES AND THEN SOME!
JAMES CONSTANTINE FRANGOS
James Constantine Frangos
Consultant Dietitian & Software Developer since 1972 => Nutrition Education => Health & Longevity.
3084
Answers
Updated
James Constantine’s Answer
Hello Kyair,
Welcome, you've landed in the right spot! With 35 years of experience as a dietitian-nutritionist in Australia, I'm here to guide you.
Losing weight is a journey that combines a well-thought-out exercise routine and a balanced diet. As a 14-year-old, your body is still growing and changing, so it's vital to lose weight in a way that's healthy and maintainable. Here's a detailed guide to help you craft an effective weight loss exercise plan and a weekly diet.
Your Weight Loss Workout Plan:
1. Cardio Exercise: Cardio is fantastic for burning calories and boosting your overall fitness. Activities like running, cycling, swimming, or even playing basketball can help you lose extra weight. Try to get in at least 150 minutes of medium-intensity cardio exercise each week.
2. Strength Training: Adding strength training to your routine builds lean muscle, which speeds up your metabolism and helps with weight loss. Focus on exercises like squats, lunges, deadlifts, push-ups, and pull-ups that work multiple muscles at once. Aim for two to three strength training sessions each week, hitting all the major muscle groups.
3. High-Intensity Interval Training (HIIT): HIIT workouts are short, intense exercises followed by rest or low-intensity activity. This training style is excellent for burning calories and boosting heart health. Try to include HIIT sessions two to three times per week, mixing up exercises like burpees, jumping jacks, mountain climbers, and high knees.
4. Flexibility Training: Don't skip stretching exercises or activities like yoga or Pilates that improve flexibility and help prevent injuries. Aim for at least two sessions per week.
5. Rest and Recovery: Give your body enough time to rest and recover between workouts. This helps avoid overworking your body and reduces the risk of injury.
Your Weekly Weight Loss Diet:
1. Caloric Deficit: To lose weight, you need to eat fewer calories than you burn. Use a reliable online calculator to figure out your daily caloric needs. Aim for a moderate deficit of around 500-750 calories per day, which can lead to a healthy weight loss of 1-2 pounds per week.
2. Balanced Macronutrients: Make sure your diet includes a balance of carbs, proteins, and fats. Include whole grains, lean proteins (like chicken, fish, tofu), healthy fats (such as avocados, nuts, and olive oil), and lots of fruits and veggies.
3. Portion Control: Keep an eye on portion sizes to avoid overeating. Using smaller plates and bowls can help you visually control portion sizes. Listen to your body's hunger and fullness signals to avoid eating when you're not hungry.
4. Hydration: Keep your body hydrated by drinking plenty of water throughout the day. Water helps keep your metabolism running smoothly, aids digestion, and can help control your appetite.
5. Meal Planning: Plan your meals ahead of time to make sure you always have nutritious options on hand. Include a variety of foods from different food groups to make sure you're getting all the nutrients you need.
6. Snacking: Pick healthy snacks like fruits, veggies with hummus, Greek yogurt, or nuts over processed snacks or sugary treats.
7. Limit Sugary Drinks: Stay away from sugary drinks like soda, energy drinks, and fruit juices. They're high in calories and don't provide much nutritional value.
8. Mindful Eating: Practice mindful eating by paying attention to your food, eating slowly, and savoring each bite. This can help you recognize when you're full and prevent overeating.
Remember, losing weight is a slow process, and it's important to be patient with yourself. Always consult with a healthcare professional or a registered dietitian who can give personalized advice based on your specific needs and goals.
Top 3 Reliable Reference Publications:
1. Mayo Clinic - www.mayoclinic.org
2. National Institutes of Health (NIH) - www.nih.gov
3. American Heart Association (AHA) - www.heart.org
Welcome, you've landed in the right spot! With 35 years of experience as a dietitian-nutritionist in Australia, I'm here to guide you.
Losing weight is a journey that combines a well-thought-out exercise routine and a balanced diet. As a 14-year-old, your body is still growing and changing, so it's vital to lose weight in a way that's healthy and maintainable. Here's a detailed guide to help you craft an effective weight loss exercise plan and a weekly diet.
Your Weight Loss Workout Plan:
1. Cardio Exercise: Cardio is fantastic for burning calories and boosting your overall fitness. Activities like running, cycling, swimming, or even playing basketball can help you lose extra weight. Try to get in at least 150 minutes of medium-intensity cardio exercise each week.
2. Strength Training: Adding strength training to your routine builds lean muscle, which speeds up your metabolism and helps with weight loss. Focus on exercises like squats, lunges, deadlifts, push-ups, and pull-ups that work multiple muscles at once. Aim for two to three strength training sessions each week, hitting all the major muscle groups.
3. High-Intensity Interval Training (HIIT): HIIT workouts are short, intense exercises followed by rest or low-intensity activity. This training style is excellent for burning calories and boosting heart health. Try to include HIIT sessions two to three times per week, mixing up exercises like burpees, jumping jacks, mountain climbers, and high knees.
4. Flexibility Training: Don't skip stretching exercises or activities like yoga or Pilates that improve flexibility and help prevent injuries. Aim for at least two sessions per week.
5. Rest and Recovery: Give your body enough time to rest and recover between workouts. This helps avoid overworking your body and reduces the risk of injury.
Your Weekly Weight Loss Diet:
1. Caloric Deficit: To lose weight, you need to eat fewer calories than you burn. Use a reliable online calculator to figure out your daily caloric needs. Aim for a moderate deficit of around 500-750 calories per day, which can lead to a healthy weight loss of 1-2 pounds per week.
2. Balanced Macronutrients: Make sure your diet includes a balance of carbs, proteins, and fats. Include whole grains, lean proteins (like chicken, fish, tofu), healthy fats (such as avocados, nuts, and olive oil), and lots of fruits and veggies.
3. Portion Control: Keep an eye on portion sizes to avoid overeating. Using smaller plates and bowls can help you visually control portion sizes. Listen to your body's hunger and fullness signals to avoid eating when you're not hungry.
4. Hydration: Keep your body hydrated by drinking plenty of water throughout the day. Water helps keep your metabolism running smoothly, aids digestion, and can help control your appetite.
5. Meal Planning: Plan your meals ahead of time to make sure you always have nutritious options on hand. Include a variety of foods from different food groups to make sure you're getting all the nutrients you need.
6. Snacking: Pick healthy snacks like fruits, veggies with hummus, Greek yogurt, or nuts over processed snacks or sugary treats.
7. Limit Sugary Drinks: Stay away from sugary drinks like soda, energy drinks, and fruit juices. They're high in calories and don't provide much nutritional value.
8. Mindful Eating: Practice mindful eating by paying attention to your food, eating slowly, and savoring each bite. This can help you recognize when you're full and prevent overeating.
Remember, losing weight is a slow process, and it's important to be patient with yourself. Always consult with a healthcare professional or a registered dietitian who can give personalized advice based on your specific needs and goals.
Top 3 Reliable Reference Publications:
1. Mayo Clinic - www.mayoclinic.org
2. National Institutes of Health (NIH) - www.nih.gov
3. American Heart Association (AHA) - www.heart.org
Updated
Priyanka’s Answer
Hello Kyair,
Three important things for weight loss - 1. Control your calories intake 2. exercise and 3. Be patient
Recently I lost 20 pounds in 3 months. I am sharing my personal experience:
1. Control your calories intake: I used to control my calories intake to 1000 calories. I used to eat healthy vegetarian food and snacks most of the times. I tried to eat home-made food as much as possible. Sometimes cheat meals are okay. Please make sure you don't affect your health by cutting your calories intake.
2. Exercise: I used to go to Gym daily for 1 hour. My Gym exercise included Cardio + weights.
3. Be patient: This is important. Initially in first month, I did not see any result, but if you continue to control your diet and exercise, eventually you will see the result. If you try to lose weight fast, it will increase weight even more faster pace. So have patience.
Once you reach your goal, dont stop what you did to lose weight. You should definitely continue workout and healthy eating habits. I hope my suggestions would help you achieve your weight loss goal.
Three important things for weight loss - 1. Control your calories intake 2. exercise and 3. Be patient
Recently I lost 20 pounds in 3 months. I am sharing my personal experience:
1. Control your calories intake: I used to control my calories intake to 1000 calories. I used to eat healthy vegetarian food and snacks most of the times. I tried to eat home-made food as much as possible. Sometimes cheat meals are okay. Please make sure you don't affect your health by cutting your calories intake.
2. Exercise: I used to go to Gym daily for 1 hour. My Gym exercise included Cardio + weights.
3. Be patient: This is important. Initially in first month, I did not see any result, but if you continue to control your diet and exercise, eventually you will see the result. If you try to lose weight fast, it will increase weight even more faster pace. So have patience.
Once you reach your goal, dont stop what you did to lose weight. You should definitely continue workout and healthy eating habits. I hope my suggestions would help you achieve your weight loss goal.