hi my age is 22 body weight is 69 i work as a...

Dear Customer
Welcome, and thank you for trusting us

How can I lose weight?

• Making small changes in your diet and lifestyle can improve your control in eating hapits as well as your weight loss, here is some suggestions :
• 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 

please provide me with Hight, weight, age, gender, physical activity levle.
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