But consistency is important while trying to lose weight. With the diet plan drawn up below, you can lose up to 10 kg in about a month, provided you follow it strictly and perform at least 30 minutes of exercise every day.

This means that if your weight is stable, just adding a 30 minute run to your current routine without changing your diet at all can potentially help you lose one pound every 7-10 days or so.

Generally, most health experts recommend aiming for about 1–3 pounds (0.5–1.4 kg) of weight loss per week, or approximately 1% of your total body weight ( 33 , 34 ). Therefore, it may take anywhere from a few weeks to several months to lose 30 pounds safely.

Move more. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight. In addition, eat less, control your sweet tooth, limit alcohol and take help from professionals.

Burn more calories than you eat or drink. Eat more veggies, fruits, whole grains, fish, beans, and low-fat or fat-free dairy, and keep meat and poultry lean. Limit empty calories, like sugars and foods with little or no nutritional value. Avoid fad diets because the results don't last.

If you're over 40, you may have noticed that it's easier to gain weight -- and harder to lose it -- than it used to be. Changes in your activity level, eating habits, and hormones, and how your body stores fat all can play roles.

• Water aerobics. In the past years, water aerobics have become an extremely popular form of exercise among all ages, but in particular to seniors
• Chair yoga
• Resistance band workouts
• Pilates
• Walking
• Body weight workouts
• Dumbbell strength training

Because muscle burns more calories than fat, this can slow down your metabolism and make it harder to shake those stubborn pounds. Strength-training exercises -- lifting weights or doing body-weight exercises, like push-ups and squats -- at least twice a week can help you keep those muscles.

• Reduce intake of or completely avoid processed foods
• Eat a diet rich in lean meats, whole grains and fruits and vegetables
• Consume a variety of nutrient-rich foods
• Cut down on refined sugar
• Avoid soda, including diet options
• Drink alcohol in moderation