How can i lose weight in safe manner,?

Golden rules: 1. proper diet under care with a dietician and/or physician. 2. Exercise with advice from your primary care physician who knows the limits of your exercise capabilities 3. work with a trainer in your exercise program. 4. Determination to follow through & not give up. 5. No excuses

Losing weight: To lose weight insure that calories burned > calories consumed. Drink at least 8 - 8 oz glasses of water per day. Try for 8 hours of sleep/night. Aim for at least 5 servings of vegetables & 4 servings of fruit per day. Use whole grain when possible. Avoid sodas, alcohol & junk carbohydrates. Get in a good mix of aerobic & weight lifting exercises. A 1/2 pound to 1 pound loss per week