| To reduce, start by reducing your calorie intake by at least 100-500 calories. Smaller portions is the real key, read nutritional labels of everything you eat and stick by the one serving size. Restictive diets that eliminate entire food groups are generally not healthy. Eat wheat or whole grain products instead of white flour, sweet potatoes instead of regular potatoes, and lots of veggies, fruits and lean meats, like skinless chicken, turkey breast, fish and loin type meats, a serving of meat is 3 oz, the size of your palm. Cut out sweets, high sodium snacks like chips, and presweetened drinks like soda, drinks lots of water. No fried or fast foods. And get into some aerobic type exercise, running, biking, swimming or resistance training, 4-5 times a week, 30-60 minute sessions. It is possible to gain weight in the firat few weeks when you start exercising because of a gain in muscle mass, ( as much as 2-3 pounds.) But don't worry, lower body fat percentages comes from heathy and steady weight loss of no more than 3 pounds per week. You can lose faster but it's generall just fluid loss in the beginning and it can quickly be regained. Exercise on a regular basis and your'll speed up your metabolism which allows you to burn more body fat. | 
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