First of all, we need to know that losing weight is a process that must be respected and disciplined. We can't go beyond the stages of a good dietary education, with quality of life as our goal.

• Have patience because healthy weight loss is a slow process and many people get discouraged and end up opting for "MIRACLE" diets that promise rapid weight loss, which can happen, but it's only for a short time, and you'll soon regain all the weight you've lost;
• First of all, it's best to consult a professional in the field, such as a nutritionist, endocrinologist or even a psychologist, to find out what kind of diet is best for you and also to deal with the psychological side of this journey.

How can you help yourself?

• Making good choices in your diet, consuming healthier foods such as fruit, vegetables, lean proteins, grains and drinking plenty of water, because in addition to hydrating our bodies, it reduces fluid retention;
• Make use of foods that help burn body fat, they are called (thermogenic), these foods speed up the metabolism that leads to the burning of fat, they are: broccoli, chard, kale, ginger, flaxseed, green tea, in short there are countless foods that can help you in this process;
• Consuming foods that improve bowel function, helping to reduce the absorption of carbohydrates and fats:

1. Extra virgin olive oil, because there is inflammation in our bodies.    
2. Banana and avocado help to reduce the feeling of hunger;

• Avoid fried foods, because they are very bad for our bodies. Continuous consumption of fried foods leads to serious problems in the arteries, causing diseases such as hypertension and diabetes, as well as a lack of healthy nutrients;
• It's important to know that we must respect our body's limits, which is why it's so important to have a good eating routine, seeking balance in our diet;
• If possible, avoid eating foods high in sugar, salt, fat and processed foods;
• Knowing how to chew food properly, eating calmly so that it can be properly digested and nutrients properly absorbed,

Sleep:

• Sleeping well decreases the production of grelin, which is a hormone produced in the stomach that aids digestion, but also increases hunger and when we don't sleep well, grelin can increase, resulting in an increase in hunger;
• Leptin is also a hormone produced during sleep that decreases energy consumption by increasing calorie burning (satiety hormone);
• A good night's sleep reduces stress, which when high prevents the burning of fat, and also increases blood sugar levels, which can lead to diabetes. When we sleep well, we wake up feeling energized, and so we burn more calories. It's very important to respect our sleep schedule, and if possible, avoid swapping night for day;
• Do physical activities to help your body burn calories, but before you make any choices about physical activities, it's a good idea to consult a qualified professional to diagnose the activities that are right for your body.

 So, to lose weight there is no secret formula, you need a lot of commitment, a good diet, good sleep and physical activity. Having healthy habits is the main element, but it's also essential to work on your mind positively so that you can lose weight.