Adequate protein is essential to maintain lean muscle mass which is metabolically active tissue helping you to lose weight. On average you require about as many grams of protein as your weight is in kilograms. To convert your weight from pounds to kilograms divide your weight in pounds by 2.2. One ounce of meat, or 1 cup of milk can be estimated to be about 8 grams of protein.
Reducing calories in your diet is an effective way for most people to lose weight. It is recommended to include about 20% of your calories from protein, 50% from carbohydrate and 30% from mono and poly unsaturated fats, limit saturated fat.
Long term healthy weight maintenance is best achieved with a steady nutrient dense diet plan including whole grains, fruits, vegetables, healthy fats such as olive oil, proteins including lean meat, nuts, legumes, beans, soy or dairy and reduced saturated fat, sodium and sugar.
Strive for physical activity daily in which you break a sweat for at least 30 minutes. If you are unsure if you are healthy enough for exercise, check with your doctor. As a rule you should be able to talk while you walk. If you are out of breath and unable to talk while exercising, decrease the intensity. Include some weight bearing exercise in your activity to build lean muscle tissue.