Hello! Thank you for writing. A good lifestyle is the key. Try to eat vegetables, fruits, proteins. Cut off processed food, fast foods. Eat : chicken, fish, soups. At least try to go for running 30-40 minutes per day for at least 3 times a week or go running or swimming or whatever makes your body and soul enjoy. For excample: An idea for a healthy breakfast from 150 kcal until 250 kcal One slice of integral bread 40 gram is about 90-100 kcal max A little bit of avocado, or olive pate or cheese cream or peanut butter or gongorzola or tahin is about 20-40 kcal Pomodorini, rucola, spinach, is about 10-15 kcal Strawberries or 1/4 banane 20-30 kcal Some combinations: 1 a slice of bread with cottage cheese and 1/4avocado 170 kcal 2.A slice of bread with avocado and tomatoe 160 kcal 3. A slice if bread with egg and cottage cheese 190 kcal 4. A slice of bread with tahini and 2 strawberries 150 kcal 5. A slice of bread with peanut butter and 1/4 banane 160 kcal For lunch you can consume: one fileto of fish/chicken with 2 cups of soups( 1cup of tea=200ml) and one slice of 30 gram of bread) Dinner:200 gram chicken+ one boiled egg and one cup of milk. Drink plenty of water. I want to know how old are you in order to know your metabolism. Thank you . Best regards.