If u want to lose wait what are rules u need to follow?

Fewer calories: The answer is to burn more calories than you take in.This is very hard in that the body will do everything it can to preserve those calories.It is useful to know that fat has double the calories as carbs or protein-so every time you refuse french fries and take a salad with no fat dressing you win.Exercise-like a 30 min walk-will do wonders!try it and let us know.

Losing weight: Eat healthfully. Try to eat at least 5 servings of vegetables & 4 of fruit per day. Increase nutritional fiber. Avoid refined sugar & junk carbohydrates. Avoid alcohol, sweetened juices, soda & caffeinated beverages. Aim for 7.5 to 8 hrs of sleep / night. Hydrate w at least 64 oz of water / day. Calories burned must > calories consumed. Do both cardio & weight training.