The tenets of weight loss are reduction of caloric intake along with physical exercise. A personalized weight loss program cannot be devised through online consultation. I advise you to visit a dietitian in the clinic so that you weight, height, body mass index (BMI), and body composition (muscle, fat, water) can be assessed, in addition to blood sugar level and cholesterol level. A weight loss plan can be prescribed accordingly.
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It is recommended that all individuals see a Family Doctor for a full medical examination annually. Adults should get their blood pressure checked (US Preventive Task Force), a flu vaccine (CDC) and more each year.