what are some advise for me to lose weight?

Hi monality You Body Mas Index is: 64 / (1,58 X 1,58)= 25,64 . Nutrition experts suggest the ideal should be around 22. 22 X (1,58 X 1,58) = 54,9 kg or 55kg should be your ideal (a quick opinion over how much weight you should lose). 9 kg should be your target. I would recommend you to lose 500gr per week or 2 kg per month. This process will take 4-5 months I am afraid but you will not risking your health. There is no reason to change your eating habits completely you just need to detect which habit is causing you most fat storage and stop it & follow the basic rules. For example eat less at nights and have a good meal when you wake up. The 4 meals per day is great. Eat more protein in your meals. Choose to eat more chicken which is low in fat instead of other meats. Choose yoghurt instead of milk. Choose honey instead of sugar. I am afraid you have to chose a favourite sweet too. For example many people choose chocolate but they consume small quantities every week (for example 150gr per week) and they keep lose weight. Eat lot of fibers too (found on seeds, whole grains and nuts). You get the idea. I would suggest at least 1 hour of walking (for example when shoping) per day. You can sigh in a dance/martial/aerobic class and burn lot of fat this way. You can do jogging for half an hour which is excellent to burn fat. Live actively, wake up early to stimulate your metabolism, no need for a super exercise, keep it simple. There is no reason to feel bad just make a commitment to your self and put some quality effort towards your target and you will be fine. Do not stress yourself because stress releases hormones that encourage your body to hold more fat. I wish you good luck

My advice is to start walk and very limited test things, sweets and sparkling. Nobody talks about any restrictions monstrous. The easies is to avoid a bite tonight! If you miss dinner, I am sure a week will take off 1kg. Good luck! Ask if there is anything unclear.