SET REALISTIC GOALS
 Weight reduction can have advantages from an aesthetic point of view – becoming more elegant –, physical well-being – becoming lighter, lighter –, psychological – becoming more active, more self-confident – ​​​​and can be an important measure for prevention and treatment of certain diseases: hypercholesterolemia, hypertriglyceridemia, diabetes, gallstones, arthrosis, high blood pressure and most cardiovascular diseases. If we need to lose weight for health reasons, the doctor is the best person to set the goals. In general, we can say that a weight loss of 5 to 10% has, from the outset, favorable effects, reducing blood fats – cholesterol and triglycerides – and blood pressure. It is advisable for most people to lose weight calmly, not exceeding half a kilogram per week, the equivalent of 2-4 kg per month. We must try to be realistic in setting goals: if we are too ambitious, we can ruin everything.

 TWO GREAT PILLARS
 Weight reduction is based on two main pillars: diet and exercise. 
FOOD OR DIET PLAN 
It must be prepared by the doctor, nutritionist or dietitian. However, when the excess weight is slight, well-informed people naturally change their diet, in order to normalize the situation. The main corrections to be made in the diet are the limitation or substitution of foods rich in fat, sugar and alcohol – foods with a lot of calories – and the increased consumption of products from the garden and orchard. The distribution of food throughout the day is also very important. We should not go too long without eating or “skipping” meals; the result could be uncontrollable hunger and organic imbalances.


 PHYSICAL EXERCISE PLAN 
It's important to follow a regular exercise plan, which can be as simple as walking 30 to 60 minutes three to five times a week. In times of social isolation, you can replace walking with aerobic exercise at home. There are numerous mobile apps that help, as well as online classes offered by most gyms. When you can summarize sports practice away from home, if you choose a sport, do not do it without consulting your doctor. 
IDENTIFY THE DIFFICULTIES
 All overweight people know that losing weight is not easy and that there are many difficulties. There are so many, that sometimes you end up giving up. Often the best strategy is not to face the obstacles, but to get around them, if we know what they are and where they are. For this, let us try to identify, in advance, the problems that we will encounter, when we put into practice our plan to reduce weight and think, now, of a way to solve them.
Let's look at some examples, in relation to the eating plan: There are so many changes that I won't be able to last more than a week Radically modifying the feed can be a mistake. If the eating plan is to be kept for a long time, or even for life, it is better to introduce the changes gradually, week by week or month by month, allowing time for adaptation. Just thinking that I can never eat desserts again makes me depressed It is wrong to eliminate food. We can take them out of the daily routine, so they don't harm us, and eat them, for example, once a week, on a day when you exercise longer. And it is always possible to replace them with others, such as fruit instead of candy, for example. It's all a matter of habit and after a while we won't even miss you. However, we can use the technique of halves: whenever a food is not favorable to us, but we have difficulty resisting it, we can only eat half the dose. I like to accompany meals with wine Alcoholic beverages are high in calories but very low in nutrients. Therefore, a great moderation in the consumption of alcohol is recommended. If it is difficult for us to completely suppress alcoholic beverages, we can also use the halves technique here: drinking only at one meal, half the usual dose. Little by little, it will become easier not to exceed the recommended amounts. Whenever I get angry, I get revenge on cookies If we can't avoid certain emotional situations, we can safely avoid having certain foods at home that make us fat. Our family will accept these measures – and even benefit from them – if we explain why. There are some tricks to avoid this compulsive craving for food: wait 10 minutes before starting to eat, drink a glass of ice water, listen to relaxing music, among others. When I see a lot of foods, I have a hard time avoiding them So, it's best to avoid full fridges, stuffed pantries, parties and other tempting places. We can also prepare dishes in the kitchen and not take the dishes to the table; and get up from the table as soon as we're done. In restaurants, after serving ourselves, we can ask the waiter to take the platters inside. Before starting, at a party table, we must decide what we are going to eat. My relatives want to help me, but the only thing they do is reprimand me. There are many ways we can be helped by our family and friends. One of them is to share with them our difficulties, in responsible conversation from adult to adult; in addition to the support they can give, they sometimes have great ideas for solving problems. We can also request your company for the exercise program, which makes it much more enjoyable in this way. And why don't friends ask to come up with recipes for good low-calorie dishes? I have a hard time finding anything to eat, mid-morning or mid-afternoon If we regularly go to the same establishments, we must express our preferences! If many people do the same, it will be possible to expand the food offerings of patisseries, coffee shops and snack bars. As long as we can't solve the problem, the best thing is to take the food from home, to eat between main meals. I can't judge the amount of what I eat. In fact, it is not easy to instantly assess the amount of a given food in a common container. Thus, it is necessary to experiment and establish gauges: knowing the capacity of our cup or cup, weighing food, measuring how many tablespoons of fat we use to season or cook food, among others. I get a feeling of unease if I don't eat a reasonable amount If we are used to eating a lot, we should gradually reduce the amounts. We can replace high calorie foods with healthier ones, such as vegetables instead of French fries. Starting the meal with a salad or soup – with more carrots or pumpkin than potatoes – can help. It is also important to learn to eat calmly and chew food well. The neighbor's diet is better than mine Just announce that we are trying to lose weight and there is no shortage of people who come up with advice and miracles.In most cases, they only serve to demoralize us or lead us astray. Better not to listen.