How to choose a healthy diet?

- Consume small quantities of meat and dairy products, and try to find low-fat options when choosing dairy products,.
- Avoid foods that contain fat, such as butter, oils and margarine.
- Avoid sweets such as chocolate, ice cream and cake.
- Avoid nuts, dates and peanuts.
- Avoid sugary drinks.

Avoid bad habits when buying and eating food:
- Do not eat while you watch TV.
- Drink a glass of water before eating to make you feel full.
- Eat superfoods.
- Limit portion size and use a small bowl.
- Eat your food slowly.
- Be sure to eat three meals a day; skipping breakfast and dinner can increase hunger and food cravings.

-   Eliminate fat from your diet as much as possible; try to grill or steam your food.

-   Try to replace white bread with whole wheat and increase your consumption of bulgur, legumes, lentils and chickpeas.  They are rich in fiber and make you feel full.

Be active everyday
Make sure you engage in low-impact physical exercise, such as walking, on a regular daily basis.  You can begin gradually starting with a 5 minute walk and work up to half an hour a day.
Remember, sports not only help you burn calories, but also increase muscle mass and help with localized fat in the hips, buttocks, and abdomen. You will lose the weight more quickly, achieve a better body shape, and increase your total ability to burn fat.

If you want to lose excess weight, you can regulate your caloric intake. Choose the regime that is right for you . For example:

In the first week eat about 1,200 calories/day
In the second week eat about 1100 calories/day
In the third week eat about 1,000 calories/day
In the fourth week eat about 900 calories/day