Losing weight can be difficult. However, the National Heart, Lung and Blood Institute (NHLBI English acronym) suggests the following (of course, you should discuss with your doctor first):

* Get up 15 minutes earlier in the morning and have breakfast at home. Include fruit, bread and skim milk.
* Prepare a healthy lunch the night before. Include grains, fruits, and vegetables.
* Bring a fruit to eat as a snack at work. Drink water instead of soda. ”
* Eat small portions at dinner. Add vegetables and a salad with low fat dressing.
* Walk or use the stairs instead of the elevator

Eat a variety of foods. Choose foods low in fat and calories. For example:

* Skim milk (skim) milk or milk with 1 (one) percent fat
* CHEESE marked on the wrapper “low fat” or “fat”
* Fruits and vegetables without butter or cream
* Rice, beans, cereals, corn tortillas and pasta
* Courts lean meats, fish and skinless chicken or turkey

Prepare healthy meals. For example:

* Bake, broil or boil foods instead of frying.
* Prepare beans and rice without lard, bacon or other meats with high fat content.
* Use less cheese high in fat, cream and butter when cooking.
* Use cooking spray or small amounts of vegetable oil or margarine for cooking.
* Prepare salads with mayonnaise or salad dressings that are low in fat or nonfat.
* Reduce the amount of food served.
* Please do not repeat small portions.
* Eat small meals and snacks during the day instead of one large meal.

Try to achieve a healthy weight and if you are overweight, try not to increase it. According to NHLBI, try to lose weight slowly. Lower half to one pound per week to achieve a healthy weight. A healthy way to lose weight is to eat less fat and calories, eating small meals and stay active. However, remember that you should discuss this with your doctor.