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Aim for a gradual and realistic weight loss of 0.5-1 kg per week. This approach is more sustainable and reduces the risk of muscle loss or nutrient deficiencies.Focus on a balanced and nutritious diet. Include a variety of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid or limit processed foods, sugary snacks, and beverages. Pay attention to portion sizes to avoid overeating. Use smaller plates, practice mindful eating, and listen to your body's hunger and fullness cues. Plan your meals ahead of time to ensure you have nutritious options available. Prepare meals and snacks in advance to avoid relying on unhealthy convenience foods. Drink plenty of water throughout the day to stay hydrated and support your weight loss efforts. Water helps to control appetite, maintain proper bodily functions, and flush out toxins. Incorporate regular exercise into your daily routine. Choose activities that you enjoy and are feasible to do at home, such as brisk walking, jogging in place, dancing, or following workout videos online. Aim for at least 150 minutes of moderate-intensity aerobic activity per week. nclude strength training exercises to build lean muscle mass, which can help increase metabolism and support weight loss. You can use bodyweight exercises, resistance bands, or dumbbells to perform exercises targeting different muscle groups.