Zhank you so much for your advice I need all help I can get because I was on yoyo diet and gained it back and now I don't know hkw to lose it again but mantain it at the same time
educate yourself about calories in. The hardest thing for me is how to determine how many calories I burn during exercise. Reading food labels and understanding portion size can be a good first step. It really is about a over all lifestyle change and how to have a realistic relationship with food and drink. Calories in must equal calories out just to maintain weight, any excess results in weight gain. Yoyo diets don't work because we go back to our bad eating habits afterward. If your like me, there is a fine line between just right and gaining weight.
You will naturally fluctuate in weight. You're calories in and calories out will change depending on your day to to day to begin with. Water weight will also effect your weight. High sodium will cause you to hold water. Don't quote me but I believe that 40 milligrams of sodium will cause your body to hold 1 pound of water. Also depending on when you weigh yourself will effect your fluctuation in weight.
first of all you need to be calm and persistent, losing weight is not a one day project,carry on with work out and try not to cut your food intake,drink more water, and if you try beyond weight management tea along you will find the better results