Hi,

Thanks for posting your query.

In order to reduce weight, it is necessary for diet modifications and lifestyle changes. The diet should be high in fiber, which includes complex carbohydrate XXXXXXX foods and low in fat. Initially you can have a target of losing half kilo in a week, which will aid in reducing 2 kg in a month. Gradual reduction of weight will help not to regain the lost weight. You can lose weight by making smart choices every day.
To lose weight, you have to eat fewer calories. But that doesn’t necessarily mean you have to eat less food. You can fill up while on a diet, as long as you choose your foods wisely. The key is to add the types of food that can keep you feeling satisfied and full, without packing on the pounds.
If you want to lose weight without feeling hungry and deprived all the time, start eating foods high in fibre. High-fibre foods are higher in volume, which makes them filling. They also take longer to chew, which makes them more satisfying to eat. High-fibre foods also take a long time to digest, which means you’ll feel full longer. The high water and fiber content in most fruits and vegetables makes them hard to overeat.

Here are some tips which you can follow:
- Pour a little less cereal into your morning bowl to make room for some blueberries, strawberries, or sliced bananas. You’ll still enjoy a full bowl, but with a lower calorie count.
-Replace one of the eggs and some of the cheese in your omelette or scramble with vegetables. Try tomatoes, onions, mushrooms, spinach, or bell peppers.
-Swap out some of the meat and cheese in your sandwich with healthier veggie choices such as lettuce, tomatoes, sprouts, cucumbers, and avocado.
-Instead of a high-calorie snack, such as chips and dip, try baby carrots with hummus, a sliced XXXXXXX or the old-favourite: celery with peanut butter (just don’t overdo it on the peanut butter).
- Add more veggies to your favourite main courses to make your dish “go” further. Even dishes such as pasta and stir-fries can be diet-friendly if they’re less heavy on the noodles and more focused on vegetables.
-Try starting your meal with a low-density salad or soup (just watch the dressings and sodium) to help fill you up, so you eat less of your entrée.
- Whole grains – Try high-fibre cereal, oatmeal, brown rice, whole-wheat pasta, whole-wheat or multigrain bread, XXXXXXX muffins, or air-popped popcorn.

The following some steps which will help,
1. Instead of the traditional 3 meals a day, eat only when you are actually hungry, and eat what you like but try to be healthy. Avoid eating anything 3 hours before sleeping.
2. Avoid chocolate, cake, brownies, potato chips, ice cream, fizzy drinks or any junk food.
3. Never starve yourself. It shuts down your metabolism which is a major process to help you lose weight. It also makes you feel woozy, tired, and makes you hungrier and your weight-loss plan unsustainable
4. Eat plenty of fruit and vegetables, especially if you feel like snacking or for dessert. Note that some plants such as corns, avocado, banana, coconut, contain much higher calories than others. You don't need to avoid all the high calories plants but just don't think you can eat them as much as you want.
5. Aim to eat 'good carbs (Carbohydrates)' (which have a low glycemic index) such as brown rice, oats, whole-wheat bread and whole-wheat pasta. Try not to have carbs after 5pm as any unused carbs will likely be stored as fat overnight, negating your morning bike session.
6. Don’t forget about exercising!
7. Eat breakfast each morning. Eating something in the morning gets your metabolism going and prevents you from binge eating later in the day.
8. Drink plenty of water, and cut down on carbonated beverages, particularly those with a lot of sugar. Try to not drink any soda.

Hope I answered your query.

Regards
Grace Abraham.

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