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How can I lose weight?

• Start each day with a nutritious breakfast, and do not skip your morning hours with out eating food
• Teach yourself to eat when you're really hungry and stop when you're comfortably full, and try to eat your meals seated at a table, without distractions
• Reduce your portion sizes by 20%, or give up second helpings and try lower-fat dairy products
• Switch to cafe au lait, using strong coffee and hot skim milk instead of cream
• Drink eight glasses of warm water a day with squeeze lemon, 1 cup before each meal and two cups befor breakfast
• Divide your meals to 6 meal along day and eat a nutritious meal or snack every few hours
• Use nonstick pans and cooking spray instead of oil to reduce the fat in recipes
• Eat salad before the meal to reduce hunger
• Do not sleep after eating directly and make a period of 3 hours between eating and bed time
• Try different cooking methods, such as grilling, roasting, baking, or poaching and flavor your foods with herbs, vinegars, mustards, or lemon instead of fatty sauces
• Do some aerobic exercise for at least 45 minutes, such as walking, swimming, running
• Avoide eating carbohydrates at night and try eat foods rich in fiber and vitamins from fruits and vegetables and whole grain like oats, wheat and legumes