How to Lose 30kg Without Going to the Gym - CalorieBee - Diet & Exercise
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How to Lose 30kg Without Going to the Gym

Lose Weight and Eat as Much as You Want

Yes, you can lose weight without going to the gym, and you don't have to take my word for it.

  • First, I'll share an inspiring story of a woman who lost weight without going to the gym.
  • I will then share her secrets, including how to lose belly fat.
  • Then, I will show you the foods that help.

Before we proceed, remember, there's nothing that you can eat to shed pounds fast. There are no miracles. Eating the right food takes commitment. All diets take time. The best way to lose weight is through a controlled diet. It is the natural way to get fit, and it also helps in keeping the weight off your body in the long run.

Read on to find out about the best diet for you. This works for both women and men.

Kanan lost 30kg. Find out what to eat to lose weight.

Kanan lost 30kg. Find out what to eat to lose weight.

How This Lady Lost Weight Without Going to the Gym

Meet Kanan, a 47-year old woman who lost 30kg by being committed to her goal.

Kanan was born a healthy child, but after getting married at the age of 23 she had kids and started to gain weight. She never took this seriously, as she was not image-conscious. But as she grew older, being overweight led to a range of health issues. Then, before she knew it, she was on medication for high blood pressure, asthma, backaches, and joint pain. That's when she decided to quit her job and take charge of her health.

At the beginning of 2012, she was very depressed as she weighed 100kg. At 5'2", she was grossly overweight.

By following a strict plan. She lost weight, and by mid-2013 she weighed about 68kgs.

Even losing a few kilos, in the beginning, was a big morale boost, as well as big physical improvement. She could walk faster without stopping for longer distances. She felt like a feather. She felt more confident, had a better self-image, didn't need to take medication anymore, and her relationship with her husband improved.

After losing 23kg in the first three months, she visited her doctor. He struggled to recognize her. She looked like a new person.

Her weight-loss journey is inspiring because now she knows that anything is possible. She did not need any professional help, and she achieved her goals on her own.

If she could do it, you can do it too. Let's find out what she ate to lose weight.

How She Got Her Post-Baby Body Back

Here are the things that Kanan did:

  • She followed a strict diet. She made a list of foods she could eat and she stuck to it.
  • She walked every day for at least 1/2 hour.
  • Knowing what to eat and complementing it with walking, Kanan came close to her weight goal of 60kg (132 pounds.)

Meeting Weight-Loss Goals Without a Gym Membership

By following a strict plan, she lost weight, and by mid-2013 she weighed about 68kgs (149 pounds.)

Even losing a few kilos, in the beginning, was a big morale boost and physical improvement. She could walk faster without stopping for longer distances. She felt like a feather. She felt more confident, had a better self-image, didn't need to take medication anymore, and her relationship with her husband improved.

After losing 23kg in the first three months, she visited her doctor. He struggled to recognize her. She looked like a new person.

Healthy Foods to Eat

Kanan followed the Atkins Diet, meaning she she restricted her carb intake to 30 grams a day.

Typically, eating low-carb food is an effective way to lose weight. Following a low-carb diet is not very difficult once you get used to the types of foods you can eat.

  • Eat fish, poultry, and meat, but make sure you count calories.
  • Add vegetables to your diet so that your calorie intake remains under control.
  • You can introduce a bit of cheese in your diet, but in moderate amounts since cheese is high in fat.
  • Use olive oil as a salad dressing. If you can afford it, use it for cooking too.

Unhealthy Foods to Avoid

Some foods should be avoided altogether, while others should be limited.

  • Avoid pizza and similar high-fat foods.
  • Avoid foods high in sugar and salt.
  • Limit caffeine consumption. Limit yourself to one cup of tea or coffee a day. Avoid soda completely.
  • Drink lots of filtered water (at least eight glasses a day).
  • No dessert!

Exercise Regime to Burn Calories

  • Kanan set a goal to walk briskly every day for at least half an hour. On most days, she ended up walking more than that. Her goal was to clock 10,000 steps every day, 7 days a week, no excuses.
  • She watched "Walk at Home" videos by Leslie Sansone on YouTube. (See the video at the end of this article.)
  • Gradually, she introduced a bit of running in between her walks.
  • She made a list of her favourite songs which she used to inspire her during her walks and runs.

How to Lose Weight Without Going to the Gym

  • Limit carbohydrates to 30 grams a day.
  • Eat lean meats.
  • Walk and/or run every day. Form a group to walk with. Do light exercises at home.
  • Stay committed to your plan, and follow it as if your life depended on it. Actually, it does depend on it.
  • Check your weight on the first day. Be honest. Write it down in your weight-loss diary. (You have one, right?)
  • Write down everything you eat during the diet.
  • Stay away from high-fat foods.
  • You are allowed to indulge once in a while, but make a note of it.
  • Share your weight-loss goal with a trusted friend or partner so that they can help you stay motivated.
  • Share your progress on social media if that helps you to stay motivated.
  • Listen to your favourite songs while exercising.
  • Don't expect overnight miracles. Healthy weight-loss takes time.
  • Watch movies and TV programmes that make you laugh.

Staying Motivated to Lose Weight

I may sound a bit philosophical in my concluding remarks, but please stay with me because what I am going to say has a biological and scientific reasoning behind it.

A weight-loss plan is not just about the final goal and destination. It is a journey. In fact, I would say that the journey is more important than the final destination. If you find the journey more enjoyable than arriving at your weight loss goal, then you are doing right.

It's not just the food you eat that determines your outcome, it is also your attitude toward the food. This affects how that food is absorbed by your body. If your subconscious beliefs about your body and your health are different than what you are trying to achieve, your inner belief is likely to win. And win in a big way. You will gain weight instead of shedding extra pounds.

With that perspective in mind, here are my final tips:

  • It comes from inside. All your weight-loss efforts need to be driven from within. You must feel the urge to lose weight.
  • Believe in your abilities. There shouldn't be a constant conflict to stay on a diet. If you find yourself reluctant to follow the diet plan, quit it.
  • Listen to your body. Your individual response is far more important than that of other people on the same diet. Everybody processes food differently. Literally, one man's food can be another man's poison.
  • Find the best plan for yourself. Don't go on any diet just because it has worked for your friend. Make your own list of foods you enjoy. Then find out how you can use this list to come up with a plan that's unique to you.
  • Don't deprive yourself. Don't completely rule out impulse-eating. Make up for it by introducing more green veggies in the following meal, or by taking a walk, or pumping more iron.
  • The bottom line is: you must feel happy about the food you are eating.

Walk at Home

What's Your Secret?

Each one of us has a weight-loss formula. Mine is to avoid sugar and limit my intake of salt. I have gradually reduced sugar in my diet so that my palate is now habituated to low-sugar food. My other secret to burning belly fat is doing stomach crunches.

What's your weight loss secret? What do you do to stay in shape? What do you eat? Please use comments section below to share your tips.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2014 Alana Niall

Comments

Nitya Agarwal on May 25, 2020:

I am 16 years old and my weight is 97kg. I want my weight yo be 65-70 kgs

Puja on November 10, 2019:

I am 19 and my weight is 80kg. I want to reduce 30 kg

Alana Niall (author) from Christchurch, New Zealand on August 23, 2019:

PolishUrLife, walking every day is a great start. You will also need to manage your diet. Focus on lots of green veggies, and moderate fresh fruits.Reduce refined, processed food.

PolishUrLife on August 02, 2019:

I am female of 36 age.want to reduce 5 kgs.Now i am 65.I am walking for 30 minutes.Is it sufficient?

hi on May 12, 2019:

u idiots ur age does not decide that ur overweight or not it depends on ur height try checking ur bmi first being overweight is not wrong but why u ppl expecting to lose like 30 kgs in a week? thats absurd. Patience and hard work will get u there it took me 2 months but from 81kgs now im 65kgs :D

Pakama on April 17, 2019:

I am 30 years old my weight is 125 kg what shall I do

Jems on March 23, 2019:

Hey , I am 16 nd my weight is 76 kgs.

I want it to be 50 atleast!

What i have to do?

anonymous on March 13, 2019:

my age is 14 and my weight is 90kg so stop complaining

Anonymous on February 27, 2019:

My age is 12 and weigh 70kg

Asha on November 09, 2018:

my age is 26 weights is 80kg what shall i do,

Shilpa n m on October 15, 2018:

my age is 23 weight 67what shall I do

Sathya Ganesh on September 25, 2018:

I am 28 years

Iam 80kg want to lose 30kg

Camelia on September 22, 2018:

I am 15 my wieght is 80 i want to loss 20

zishamallick on September 08, 2018:

i am 15 and my weigh is 45 i want to lose 10 kg more from my respective weight what shall i do to it

SR on August 21, 2018:

Very honest writing. Thank you.

Ananya Roy on August 06, 2018:

My weight 90 kg and iam girl 30 kg lose how and One years please taile me ok

Nasuha on August 04, 2018:

Hi im nasuha, 28 years old,i so much fat 105kg i want to reduce my weight in 70kg,please help me,i already doing to exercise in tredmill,bt no results in my body so give to diat chart,im a diabetic patient

Raj on July 19, 2018:

I'm 118kg

I want to be in 80 kg

Please tell Me what to do

Tyrah on July 08, 2018:

Hi I am 9 years old I am 74 kg plz HELP I WANT TO BE 40 at least

minahil on June 29, 2018:

i'm 18years old with67.9 kg what ican do

my name is ann on June 28, 2018:

aim 27 years with 96 kg what can I do?

anjalicloseamit@gmail.com on June 27, 2018:

Hi This is Anjali. I am 28 years old and have 5 feet 3 inch height. My weight is 80Kg. Please help me to reduce weight 30 kg in 3 months if it possible.

Please share me the solution.

Ram on June 08, 2018:

I am 45 years , women , 83 kg, i want to reduce weight to 60 kg . i am lazy and have eating habbit. please advice.

Praj on June 05, 2018:

Hi My diet plan is like in the morning at 6:30 am i am having 1 cup of skimmed milk with flaxy seed powder, at *:30 1 egg omlet and 1 cucumber, at 11 AM 1 Chees cube and 5 soaked almond, at 1:00 PM 1 Jowar Roti - green leafy veggie and 100gm Curd, at 6:00PM 1 Apple and Black coffee, Gym for 7:00 PM To 8:00 PM , at 8:30 PM 3 -4 Soaked Almond, 9:00 PM omlet/Soya chunks/100 gm Paneer plus salad..

Is this will work on my body to loose 75 kg to 55kgs

Rohan on May 22, 2018:

hii im 19 years old of 98 kgs with height 5.8.......plzz tell me the way 3to reduce 30 kgs in minimum time

Wafana Barbra on May 11, 2018:

I am 38 years and 105 kg and want to loss 30kgs please help.

Alana Niall (author) from Christchurch, New Zealand on May 06, 2018:

HI Ahmedsalem21303, start by changing your diet - try to eat 2 fistful of fresh fruits and 3 fistful of veggies every day. Reduce the amount of fried food, cheese and any other processed food you eat. Begin by walking 15-30 minutes every day. Try this for a month and let me know.

Hira on April 22, 2018:

Hi alana please do me a favour I am 17 years old . My weight is 90kg and my height is5.8

Ahmedsalem21303 on April 19, 2018:

Hello i am 16 years old and am about 178 cm and 105 kg how can i lose like 7-8 kg or more in a month?

Joan Muller on April 19, 2018:

I have gained an enormous amount of weight. I am 30 kg overweight. I really need to lose it please advise.

Parveen on April 12, 2018:

My height is 4.10 feet . I am 18 years old female and 73 kg. I am Indian. My waist size is 42 . Chest size 36. And about thighs is 38. How to bring my weight to 45 kgs.

nithin on April 10, 2018:

mam i am 172 CM height with 101 KG weight i need to be around 75 what should i do

Alana Niall (author) from Christchurch, New Zealand on April 09, 2018:

Hi Alvira, please follow a good, healthy diet and a regular exercise routine.

Alana Niall (author) from Christchurch, New Zealand on April 09, 2018:

That's great to know Palloma. Congratulations. All the best for your journey towards a healthier YOU. :)

Alvira on April 09, 2018:

I am 18 years old and I am about 70 kgs . I need to lose 20+ kgs. Please help.

Palloma on April 06, 2018:

Thank you Alana.Your suggestions have helped me a lot and I have lost 3 kgs in 12 days.

Alana Niall (author) from Christchurch, New Zealand on April 04, 2018:

Hi Patricia, begin by eating clean and healthy food like lots of vegetables, quinoa, and a few fresh fruits every day. Begin with light physical activity. Avoid fried food, and any food that contains too much saturated fat or salt or sugar.

Patricia on April 02, 2018:

Hello I’m 39 years old, 170cm and weight 95 Kg. I put up lots of weight after having my first child and added some more with my second baby. I would like to go back to 60kg. I was recently diagnosed pré diabétique. I m suffering from back and knee pain. I also have difficulty sleeping. Please help me meet my goals. Thank you

Sreedevi hari on April 02, 2018:

I am 18 year old female weighing 75 kg want to loss 20 kg in 2 months give please give some tips

Bikramjeet on March 31, 2018:

Hello, I run for 1.5Km. But my weight increases by 1 Kg

Alana Niall (author) from Christchurch, New Zealand on March 24, 2018:

Hi Palloma, you are too young to go on a diet. At your age, your metabolism rate is high enough that you could lose weight with some physical activity. Pick up a sport that you love, and play it 3 to 4 times a week. Don't drink aerated drinks. Sleep early and sleep for enough hours.

Palloma on March 22, 2018:

I am 13 year old female. My height is 5'3" and I weigh 73 kgs. I want to lose 20 kgs by May. Please help.I have previously commented two times earlier but I got no response.

Abhishek on March 21, 2018:

I am 27 male.5-8 height & weight 82 kgs. I was into gymming earlier but after joining office, now it is next to impossible.Hence the weight gain.Kindly advice home food & home exercise remedy

harini on March 15, 2018:

good work you can do it

Alana Niall (author) from Christchurch, New Zealand on March 08, 2018:

Samreen, please eat 2 vegetables and 2-3 fruits every day. Avoid fried food. Exercise for 20-30 minutes minimum 3-5 times a week.

Palloma Bhat on February 27, 2018:

Hi Alana,

I am 12 years old and I weigh 73kgs and I want to weigh 50kgs by September. My height is 5 ft.3 inches. Please help.

Alana Niall (author) from Christchurch, New Zealand on February 20, 2018:

Hi Naren, as my article suggests, the key to weight loss is - 1. nutrition and healthy food, 2. Regular physical exercise. Start with healthy diet and gradually start some physical exercise.

Alana Niall (author) from Christchurch, New Zealand on February 20, 2018:

Hi Reshma, please don't try to lose 30kgs simply based on the story of the lady in this article. Talk to your doctor, and understand from him/her how many kilos you need to lose, if at all.

Naren Chakma on February 20, 2018:

I'm from Tripura and my weight is 91kg so how can I loss at lest 30kg by 3 month... please give me suitable suggestions..so that I can reduce my belly fat faster... that's all thank you..

reshma on February 18, 2018:

my weight is 78 kg and my age is 31years how this is posible to me to loose 30 kgs in 2-3 months

Don't Want to say my name on February 04, 2018:

im 15 year old and im 95 KG :'(

farooqi on January 31, 2018:

hi i am 121 kg and 17 years old i need help please please

Janis on January 06, 2018:

I'm nine and I'm 60 kg I have to lose 28 kg and I should be be 32 because I'm nearly ten so I hope this works

Maryiam on January 05, 2018:

I loose 15 kg in 45 days by eating only protein boil and grilled thing. I cut out the sugar and walk for 2 hour each day to get this result so it is possible but u have to be careful with calories intake and drink green tea instead of coffee

Rejina on December 19, 2017:

Hi I'm 20 years old now I'm 95kg

Please help me to lose 30kg in one month

Sia on November 11, 2017:

After my 7th std ( after adolescent ) I gradully put on weight . During 7th std itself I weighted 55kg .. I never indulged in any sports . During my marriage I was 80 during pregnancy my max was 105 kg .. now , my baby is 1 yr old nd I weight 90 kg . I'm 5'7 .. Kindly help with clear diet prep

neha patel on October 21, 2017:

i m 85 kg.7 years back i put on wt. because of anxiety medicines and since then i m continuously gaining it.now i m 85 kg and height 5'2''.i was a classical dancer and used to be very slim and pretty in my college days,now i m 33 yrs old and want that beautiful body back.

PRIYA SINGH on July 18, 2017:

Dear Alana Niall , Thanks for this helpful artical.

I want to lose 30 kg & also want to reduce tummy fat , i m drinking 4-5 ltr water per day & taking only tomato soup for dinner & lunch... will i archive my goal? or you have any other ideas about it?

Nuruddin on June 28, 2017:

I was 13 and I was 80 kg can this diet help me in month?

shaoni gupta on June 09, 2017:

Hi, I am 20 year old and weigh 78 kgs. I've been walking and doing light exercise for the past 3 weeks and have been following a simple diet where I take no junk food and eat only homemade food. But I have been seeing not a slight difference.

Mainly, I am really confused of what exercise to do and what things to eat as everyone says different things and I cannot set a goal.I want precise diet routine and exercise regime..I want to loose 30 kilos in 5 months. Please help!

Reine on June 06, 2017:

Love u so much

Riya on May 30, 2017:

I am 14 and my weight is 85kg and height is 165 cm I need to lose 36kg in 1 year

My doubt is by cycling 1 km a day help me to reduce my weight

big dreamz on May 24, 2017:

Am presently 60kg and I really which to weigh 45kg,I follow different dieting plans but following it in the night is my problem, I seems to over eat in the night,is there anything I can do to manage that?

Alicia on March 04, 2017:

Hi I just wanted to ask if you can just write down a list of foods that are best for diet..salads,fish, meat and? Ps how often do you have to eat meat? Lol

gugu on February 14, 2017:

I drink cayenne lemon water with maple syrup I've still got 30 kilos to loose I have lost 30 too and a 10 kilometer walk and 2 hours swimming after fruits all day one meal at night

riya on February 09, 2017:

My son is 13 years old and his weight is 100 please sujest me some tips for him

kiran on January 27, 2017:

Hi my weight is 90 kg and age 33 years I am a working women and deskwork for 8 hours, I come home and sit again for 2hours to teach my daughter,in morning also I don't get time for exercise due to house hold works,then make my daughter ready for school I'm really frustrated as I hardly get time to exercise or walk I start my day with a cup of tea then in breakfast I have 1chapati and vegetable,noon 2chappati and vegetable at night 2 chapattis and bowl of rice kindly suggest me.

Noni on January 24, 2017:

Hi,

Thank you for your article and being so honest.

I am now more focused on what i need to do.

Prerona Basu on January 12, 2017:

Hi , caloriebee, actually my BMI is 24.71 and I m 5'6" n height and I need my 96 KGS to reduce to 60 KGS.... Can u plzz help me out with some special tips....Cz this website is truly trustful...am very foody also..But I gym ,...And due to studies and tuitions it gets irregular...It will be very grateful ...If u help me out with ur some special tips and diets..Thnq, hope I can connect ^^ :-)

Gunja l on November 05, 2016:

I am 19. My height is 5.5 and my weight is 68.I want to reduce 10kg within a month.. I am doing exercise and including vegetables and fruits in my diet but the only result I got is increasing my weight from 64 to 68. please guide me

NEHA on November 05, 2016:

I am 47 old 85 kg want to lose 25kg what can i do. Pleas guide me.

I'm sarani on November 01, 2016:

I'm 23yrs old and my weight is 130,I need help to reduce my weight at least 50kg,I'm desperate

T on October 22, 2016:

Hi, i weigh 97.1kg but i am just 15 years. How do i lose 40kg in just 3 weeks. I need help now, today.

Aquajak on October 16, 2016:

I'm wanting to lose 30kg and found your article and video very encouraging. Thank-you and God bless

Hi my name is BG on October 15, 2016:

hi I am 43 year old female and I am obese I weigh 98kg and I am 5.6 in height. Please help I need to lose 4okg in total. I need to lose 20kg in the next two months. Please help I'm desperate

hi my name nimrat on October 12, 2016:

I am 45 years old woman my hight is 5.7 and weight is 89 kg. I wanna loose 30 kg plz help me

Tanvi on October 02, 2016:

Hi. I am just 17 but weighs 88kgs. I m not able to reduce it coz of busy study schedule and long hours sitting. What should I do? I want to reduce fast coz everyone has started commenting on me now. Please help me.

lulu on September 09, 2016:

I'm 16 yrs old and I weigh 100kgs i've tried diets, tried exercising and my weight just doesn't budge. My goal is to way 70kgs by the end of 2016... can you please give me tips on how to achieve my goal?.

Abdou on August 05, 2016:

Hi I'm 16 years old student I weight 123 kg I want to loose at least 30 kg how long will it take me to loose those kg Plss I really need help

Ps: my height is 1.83 m

smss on July 12, 2016:

hello...pls help me i am 85kg ..i want to loose 20kg in 3 months ...due to being overweight i am getting several health issue and my age is 17

plss help me im very depressed as well

AJ on June 09, 2016:

Hi am 83 kg.. i wanted to reduce 30 kg in 1 month

Kavitha on May 26, 2016:

Hello....i want to reduce 30 kg in 3 months

Gail on May 18, 2016:

This is the first time I have tried apple cider vinegar, so this is my first day and I have been on a diet and have lost 3 stone at the minute and I'm stuck

Razan on May 16, 2016:

Hi I'm 23 years and height 1,63 and weight 38 kg I want to lose 30 kg please..........

jams on May 10, 2016:

Hi i m 15 n I weight 76 n i want to lose 30 kg .....so please help me.....

Nikki I... on May 05, 2016:

Hey m a 20 years old girl, der is some problem going I think.. I have put on roughly 12 kgs in jus 3 months i don't know how! I was 59.34kgs and now I am 72 kg with 5.5' as my height... Can this help me out..?? Way do U suggest

vinnie..... on April 28, 2016:

hey..!!!i wanna lose 25 kg in 1-2 months....is it possible by apple cider vinegar.......i bought it ystrdy...but i want to knw is it helpful for me to lose 25kg in 1-2 months??????????????????

Tanya on February 21, 2016:

This is a very interesting story very inspiring ive set myself a goal to lose 10kg in 90 days as i want my weight to stay off so thanks for the tips

sk on October 25, 2015:

hi my weight is 102 kg..and height is 5'5 after delivery my weight increased..i m 27 yr old...how can i reduce my weight about 30 kg in 4 month ..plz help..its necessary to reduce my wt because my bmi is obese class 2..

kamal on October 09, 2015:

Hi my Weight is 73 my Height is 5.5 how i reduce my Weight pls guide me

darshini on May 20, 2015:

dis s darshini the same gal who have posted the previous comment and i would wanted to mention that i m nt a self motivated person …ppl are really making fun of me … and i feel a bit difficult in controlling food…pls guide me and help me out with my problem …plsss

darshini on May 20, 2015:

hii i am 20 years old , now my weight is 96kg . i want to reduce 30 kgs as soon as possible . and i currently started to go for swimming classes but i m confused about my diet and if swimming really works in reducing weight as i am a basic leaner

meena on May 07, 2015:

I am 25 year old. Now my weight is 80 kg. Before my child's birth i am 48 kg. I want to reduce weight 32 kg in 4 months pls help me.

Parwati on March 06, 2015:

Hi !I m 31 years old and my weight is 95 and my height is 5.'3' and i want to reduce 30 kg in 4 months..... .pls guide me

Alana Niall (author) from Christchurch, New Zealand on March 03, 2015:

Hi Puja, please read my other article about losing weight with apple cider vinegar https://caloriebee.com/diets/Magical-Apple-Cider-V...

Puja jain on March 02, 2015:

Hey I m 26 n my weight is 80 kg n I want to lose around 20 KGS within two months...plz help n guide me....

Alana Niall (author) from Christchurch, New Zealand on February 25, 2015:

Hi Asma, I have shared tips on how to lose weight with apple cider vinegar in my other article: https://caloriebee.com/diets/Benefits-apple-cider-...

Alana Niall (author) from Christchurch, New Zealand on February 25, 2015:

Hi Minal, please drink ACV as directed in my article.

asma on February 25, 2015:

Hi! I am 26 year old and my weight is 94 and height is 5-'7' and I want to reduce 24 kgs in 8 months, please help me.

minal on February 22, 2015:

Add Your Comment hi I am 31 years old and my weight is 76 kg. I want to reduce 25 kg weight bcoz my height is 4.8 feet .please guide me. how I reduce my weight?please reply.

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