Weight reduction in the absence of any disease like hypothyroidism is a delicate balance where in the number of consumed calories have to be lesser that the calories spent in your BMR and exercise activity. A negative caloric balance for a prolonged period of time will give you a good amount of weight loss which you would be able to sustain for a prolonged period. Food calorific values of food food stuffs are easily available on the net. Make your own diet based on the foods you like and start your program. All the best. It's not difficult.
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