Hello! Thank you for writing. I suggest you to try exercising too. It is very important for a good health. Try by beginning with 30 minutes walk in nature. It relaxes your body, mind and soul. Then after one week you can try walking 40 minutes faster and gradually increase it to 1 hour. There is a book by doctor Mercola which above eating well recomends intermitent fasting. If you re overweight and/or have symptoms of insulin and leptin resistance, such as high blood pressure, high cholesterol, or full-blown type 2 diabetes, continue intermittent fasting until your insulin/leptin resistance improves, and your weight, blood pressure, cholesterol ratios, or diabetes normalizes. As an example, if you need to lose 50 pounds, you re looking at about six months or so of intermittent fasting, after which you can revert to eating more regularly. If you are new to fasting, it may take some time to work up to 13 hours, but once you start activating your fat burning system you will easily achieve this. The most effective way is to limit your net carbs (total carbs-fiber) to under 40 grams per day and do not exceed more than 1 gram of protein per kilogram of lean body mass. Remember, a diet high in carbohydrates severely inhibits your body s ability to produce lipase and use fat as an energy source. Lipase is inhibited because of high insulin levels, and your insulin rises in response to eating foods high in carbohydrates, so it s important to replace carbs with healthy fat in order to successfully make that metabolic switch-over and become an efficient fat burner. 5-day fast In one recent experiment,3 people who fasted five consecutive days once a month for three months in a row saw improvements in biomarkers for cell regeneration. Risk factors for diabetes, cancer, cardiovascular disease, and aging also declined. You do not abstain from food entirely during these days. On the first day, you eat about 1,000 to 1,100 calories, followed by 725 calories on the remaining four days. Your diet during these days should be primarily plant-based, low in carbohydrates and protein, and high in healthy fat. Beware that it can be quite challenging to go a full five days with very little food, especially if you ve never fasted before, so you may want to work your way up to this kind of schedule. 5:2 fast On the 5:2 plan, you cut your food down to one-fourth of your normal daily calories on the two fasting days of your choice (about 600 calories for men and about 500 for women), along with plenty of water and tea. On the other five days of the week, you can eat normally. Alternate day fasting This program is exactly as it sounds: one day off, one day on. On fasting days, you restrict your eating to one meal of about 500 calories. On non-fasting days, you can eat normally. When you include sleeping time, your fast can end up being as long as 32 to 36 hours. According to Krista Varady, Ph.D., author of The Every-Other-Day Diet, alternate day fasting can help you lose up to 2 lbs. per week. Another benefit to alternate day fasting is that your body tends to adapt to the regularity of the program, whereas the randomness of the 5:2 plan can be more difficult to adjust to.4 In trials, about 90 percent of participants are able to stick to alternate day fasting, whereas the other 10 percent drop out within the first two weeks. One caveat: more recent research5 shows that if you want to lose weight, you cannot binge on non-fasting days when you re on an alternate day fasting plan, which is something you can typically do on the 5:2 plan. Exactly why is still unclear, but it may have to do with the fact that there s less regularity in the pattern on the 5:2 plan. What s so Great About Intermittent Fasting? Intermittent fasting is a term that covers an array of different meal timing schedules. As a general rule, it involves cutting calories in whole or in part, either a couple of days a week, every other day, or even daily, as in the case of the scheduled eating regimen I prefer to use myself. As noted by Time magazine, intermittent fasting is becoming increasingly popular, and for good reason — it works. And it works whether you re trying to lose weight or simply improve biomarkers for optimal health. But what exactly makes it so effective for weight loss when other calorie-cutting diets have such a high failure rate? As noted in the featured article:2 The body converts food into glycogen — a form of energy that it can store for later use. Your body then squirrels away that glycogen in both fat cells and in your liver. If you re eating all day, the stores of glycogen in your liver are never depleted, [neuroscientist Mark Mattson, Ph.D.] says. On the other hand, after about 12 hours without food your liver runs out of glycogen, at which point your body starts drawing energy from the glycogen stored in your fat cells. Intermittent fasting can also have a very beneficial impact on your brain function, and may even hold the key to preventing Alzheimer s disease. Mark Mattson, Ph.D. has conducted animal studies showing that when mice, genetically engineered to develop Alzheimer s, are put on an alternate day fasting diet, they develop Alzheimer s around the age of 2 years, which in human terms is equivalent to being 90. I hope I helpt you with this information. Thank you. Best regards.