Decrease 500 to 1000 kcal energy intake per day to obtain a healthy weight lost in approximately 0.5 to 1 kg per week and 5% to 10% weight lost from the original weight by 6 month by,

Taking

- More Vegetables
- More fruits
- More nuts and whole grains
- Less fat sugary food

Engaging

- Daily moderate physical activity for at least 30 minutes