Hwo we can reduse our wieght?

2 step program: Eat less, and move more. That's it - really! as an aside, ingest lower fats, if possible, and take it easy on sugars and starches. But , the first sentence of this answer is the key. Good luck.

Weight loss: 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.