I am 36 years old im fat how can i diet food or...

Nutrition Assessment:

To do the nutrition assessment we need to know the height, so that we can calculate the BMI, which we use usually to know in which level do your weight in, and also to give the range of the normal weight that you have to reach. Anyway, I think may you have around 14 kilograms over, and to reduce it, it may take around 4 months, because the normal and healthy reduction in a month is 2-4 kilograms.
You wil reach your goal after you change from your daily bad habits, commitment of the nutrtional advices and increase your physical activity.

Some of nutritional advices for weight reduction:

• Divid your meals to 3 main meals and 2 small snacks.
• From all groups you shoud choose your food.
• About CHO group, try to take the whole weight productsm as it is ruch in fibers, vitamins and minerlas.
• Take the reduced fat or the skimmed products of the milk group.
• Lean meat, chicken and fish without skin will be your choice from this day. Remove visible fat and the skin before cooking, and don't use any kind of fat while cook.
• Vegetables and fruis are the most super food because of the rich nutrients they have, color your plate by changing items.
• Try to reduce consumption of suger, sweets, soft drinks and sugery jucies, they are high calories and zero nutrients.
• Choose a kind of sport you like and practice it 3-4 days a week.
• Haydrate yourself by drinking not less than 2 liters by day.

Example of 1800 kcal diet for weight reduction:

• Breakfast: 1 cup of whole wheat cerals with 1 cup skimmed milk/ row vegetables/ 3 medium dates.
• Snack (1): cup a skimmed yougrt with 1 tablespoon of mixed nuts.
• Lunch: 8 tablespoons of cooked rice/ 60 grams of lean meat/ cooked vegtable/ half cup of orange guice.
• Snack (2): vegetable salad with 30 grams of white cheese.
• Dinner: Baked potato medium one wih mixed frozen vegtables/ 1 cup milkshake.