How Can Body Fat Be Reduced?

Hello. I agree with you doctors not to attempt surgery. Lack of sleep could also worsen your metabolic status. I suggest you to practise an aerobic physical activity (walking, cycling or swimming are the best) for at least 30 min a day/4 times a week: you should buy a fit-watch to check your heart rate during exercise to understand if your activity is aerobic or not. Try to follow a mediterrean diet. Your most importan meal should be breakfast: eat cereals, yogurt, fibres, and fruit (both fresh and nuts/walnuts/almonds/anacardi). Have a small break at half morning (for example with a fruit or a yogurt). Start the lunch with a portion of raw vegetables (Salad, tomatoes, carrots, fennel, cabbage): it will slow the absorpion of the rest of the food and cause satiety. Prefer having integral carbohydrates (pasta, rice, quinoa, millet, spelled) with vegetables (zucchini, eggplant, cauliflower,...) at lunch. Have a small breakfast at half afternoon with yogurt or fruit. Start the dinner with a portion of raw vegetables (Salad, tomatoes, carrots, fennel, cabbage): it will slow the absorpion of the rest of the food and cause satiety. Then have a balanced meal: include cereals, protein (egg, white meat such as chicken or turkey, legumes). Don t finish the dinner with fresh fruit, it will cause you a spike in your glycemia. If you are hungry in late night, have a hot beverage, and eat some nuts/walnuts/almonds/anacardi.