[umdana]

I need help to lose some kilos I put 9 kilos in 5 months I did all type of diet and not work with me need help .:(

[Alty]

Exercise and good nutrition is the way to go.

[lovelesspa]

It's not so much counting calories, what's of utmost importance is: Cutting out excess sugar, salt and fats, fast foods, sweets, cakes, candy, chips, fried foods, (Till you achieve your goal, and then you can have treats, in proper proportions!) Adding whole grains instead of white flours, in breads, rice, pasta, cereals, drinking lots of water instead of presweetened drinks like soda, will go along way. The other advice is "portion control", 3 oz. of meat/protein, lean cuts of skinless, chicken, turkey breast, loin type meats, fish, beans and lentils, as well as veggies and fruit with each meal, Read nutritional labels and stick to what the one portion size is... Don't skip meals,. Especially... Breakfast, very important, whole grain cereals, one egg, wheat toast, yogurt or fruit, veggies, salad, but you need to eat something, healthy to start the metabolism off right! Add 3 servings of dairy, low fat or skim milk, yogurt or cheese, it really help the fat break down. And exercise everyday, even if it's just walking, 30-60 minutes, 4-5 times a week,** jogging, biking, dancing,. jumping rope, resistance/weight training, even if it's broken up through the day, but moving the body to increase the metabolism is very important to a healthy overall weight loss program.