Weight loss counseling

Weight lose is maintaing our body weight in between 18.5 kg/h2-24.9 kg/h2 from obese and overweight body weight status.
✓<18.5kg)h2 underweght
✓28.5kg/h2 -24.9kg/h2 is normal
✓>=25kg/h2 is overweight and obese
Weight of the body can be controlled by
1. Calorie deficit. Reduce to eat high calorie diet
2. Eat colorful fruit and vegetables
3. Rat whole grain like brown rice, quinon, and whole wheat bread
5. Eat lean protein like chicken, fish,, beans,and lentils in meals
6. Eat health fat like avocado, nuts
7. Limit processed foods, added sugars, unhealthy fat
8. Stay hydrated. Drink 2 liters of water
9. Do regular physical exercises. Doing daily physical activity
10. Adequate sleep. Sleeping 8 hours