Female patient 40year, 100kg,160cm,waist circum...

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Nutrition assessment

Accordiing to weight and hieght, your intake from calories should not exceed 1200 Kcal/day, in order to lose 0.5 - 1 kg per week.

How Can I lose weight in healthy way?

• Do not skip meals, because when you get too hungry, you're less likely to make healthy choices, in addition you will slow down your metabolic rate
• Eat small frequent meals, so you feel more satisfy and inhibit hunger
• You need to exercise 3 times a week as minimum range, try to combine cardio and weightlifting in your daily workout
• Do not skip your breakfast in order to eat fewer calories throughout the day
• Eat enough protein through the day; it is digested at a slower rate than crabs, so you'll feel full for longer time
• Drink two glasses of water before every meals so your decrease your appetite and eat less than usual
• Use small glasses, spoons and plates because you'll think you ate more
• Eat more of fruits, vegetables, whole grains, fish, legumes, and nuts instead of junk food 
• Stop using mayonnaise, mustard, salad dressing, souses, and salt, and replace it with herbs like oregano and rose merry
• Eat a healthy snack like apple before going to a party or dining out this will make you choose smaller dishes
• Try to distract yourself while watching TV in doing your nails or anything you want instead of eating snacks

We are privileged to communicate with you, and you can always consult many experts like doctor, nutritionist and engineers
Kind regards