As the doctor most likely says: "Eat less and exercise more". Decrease energy input, increase energy output.
This does not appear such a problem when, stated technically and clinically, it is considered as an energy input, output, storage balance: simply adjust the amount in storage.
Simple in principle but difficult in practice, especially when humans are involved.
The general approach proposed here is to modify current lifestyle in terms of the magnitude of food energy input rather than making any radical dietary change.
The latter frequently turns out to be unsustainable as people eventually drop the new regime and revert to the previous one.
Similarly with exercise.
The most common problem is that body mass has been increased over a very long period and the individual has become accustomed to a large daily food input, in a sequence of major and minor rituals.
Instead of looking for a dramatic reduction in body mass, the strategy is to aim for incremental change and a habituation of the physical system to a new input-output balance.
The desired outcome is to obtain a gradual, steady reduction of body mass of about one kilogram per month.
This may seem very slow at the start but because one becomes habituated, the system demands less, it becomes self-reinforcing and later it may require a conscious effort to adjust course.
First of all: get a bathroom scales graduated only in kilograms.
For more on:
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Program
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Practical steps
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Psychology
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Current Physical Condition
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Energy in: Easy as 1-2-3 or 10-20-30
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Energy out: Work out +
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