How to lose 13 kg?

Weight loss: Plan to lose no more than 1 kg per week. Have a no carb breakfast such as eggs and lowfat cottage cheese a high-protein glucose control drink, such as boost or glucerna for lunch and a low-fat dinner. Walk 6 miles or run 3 miles per week and do muscle toning as shown here:http://www.Youtube.Com/watch?V=xuhyfx5l0pg&feature=youtube_gdata_player.

Recommend loss be at: A rate of .45 to .9 kg per week. Eat healthfully ; be physically active. 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. You can mix ; match different kinds of physical exercise.