yes it possible and healthy. you can lose your weight follow these steps
1. Start eating healthier
The best way to lose weight is to eat less calories than you burn. If you want to lose weight, start eating smaller portions and drinking fewer sugary drinks. You may need to adjust what you eat depending on your age and gender. If you're trying to lose weight fast, you should stop eating after dinner. Drink water instead of coffee, tea or soda - they have tons of sugar added to them. Try eating only whole grains and fresh fruits and vegetables if you're looking to lose weight fast. Eat meals at regular intervals throughout the day - don't skip snacks just because you feel full!
2. Exercise regularly
Exercise helps increase your metabolic rate. By exercising, you'll burn more calories even while sitting down. If you're not getting enough exercise on a daily basis, try walking, running, swimming, biking, dancing, or joining a gym. Make sure you get plenty of rest. Exercising six days per week can help you reach your goals faster. Be careful not to overdo it, though. Too much exertion could actually slow your progress towards losing weight.
3. Have realistic expectations
Losing weight isn't always about counting calories. The amount of food you consume is often dictated by what you're physically able to handle. If you're having trouble losing weight, talk to your doctor about possible causes including thyroid problems, diabetes, depression, PCOS, adrenal fatigue, hypoglycemia, celiac disease, or some medication side effects. Sometimes dieting can trigger an autoimmune reaction that makes it harder to lose weight.
4. Don't diet alone
If you think you're going to achieve your ideal body weight simply by cutting calories, then you might be disappointed. Losing weight requires both proper nutrition and regular physical activity. If you stick to a strict calorie restriction plan, you may experience many negative consequences such as muscle loss, headaches, dizziness, irritability, mood swings, nausea, low blood pressure, dehydration, heart palpitations, constipation, and insomnia. There's no doubt that dieting is necessary to lose weight, but it's also important to work out regularly in order to maintain those results.
5. Track your progress
To keep yourself motivated, try measuring your waist size and tracking your weight changes using a journal. Write down everything you eat each day (how many carbs, how many grams of protein, etc.), and record any workout sessions along with their intensity and duration. Keep track of your daily water intake as well. Once a week, take measurements of your waist and check your BMI. These simple tips will help you stay motivated and measure your success.
6. Reward yourself
Rewarding yourself after reaching short-term objectives can motivate you to continue working out. Decide ahead of time what tangible reward you'd like to give yourself. Maybe you'd like to buy a cool pair of sneakers, rent a movie, or splurge on a piece of clothing you've been eyeing for awhile. When you achieve certain milestones - say, 10% weight loss or hitting 50 minutes of cardio - treat yourself accordingly. Remember, it's not about the number on the scale; it's about feeling good inside.
7. Get support
Having people around who care about you can make a huge difference. Talk to family members, friends, or a counselor if you need help staying focused and motivated. A great resource for mental fitness is the National Eating Disorder Association website. Your local library or bookstore likely carries books that discuss disordered eating and self-image issues.