my name hussain bin mahfooz i am 58y my weight...

Dear customer
Welcome and thank you for trusting us
dear customer, fruits is a good choisce to get the vitamins, menirals and fiber, it make you feel fullness for long time, but on the other hand, if you eat too much of fruit you will get simple suger than you need, so we recommend to eat not more 2-3 servings of fruit during the day and replace the other serving of fruits with complex carbohydrate sources such as whole grain and vegetables

Tips to lose extra fat

• 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
• You need to sleep for 8 to 9 hours each night, because lack of sleep leads to increase appetite, lowers working capacity, and bolsters cravings for high-calorie foods

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