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See your medical dtocor before deciding your course of action to alter your body mass and weight. Your dtocor can give you a realistic range of weights suitable for your age, gender and height.You must rule out medical conditions that could be the cause of your weight gain, water retention or inability to lose pounds. After getting a clean bill of health and clearance from your dtocor, You should increase your exercise and decrease your caloric intake by eating smaller portions of food at each meal. It is medically safe to lose up to 2 pounds each week. Females over 5 feet tall should not be eating less than 1,200 calories a day on any dietary plan. It is important to have patience with yourself so that you do not sabotage your weight loss efforts and give up just because you do not see your desired results as fast as you would like to do so. Remember to drink plenty of water to stay hydrated. Eat small portions frequently to avoid hunger. Eat a medium sized breakfast, a big lunch and a small dinner at least 3 hours before bedtime. Get sufficient rest and sleep for your body to adjust to the changes you make. Include foods from each food group, proteins, carbohydrates or starches, vegetables, fruits, and grains to stay healthy as you decrease your daily caloric intake. Avoid sugary beverages and snacks with calories but few nutrients. Select exercises that are fun and not too demanding of you so that you will be able to keep doing them every day. 30 minutes of exercise at least 3 times a week is recommended. If you follow this general advice you should be able to lose up to 24 pounds in 3 months. Weight control must be a lifetime habit in order to keep it off. Best wishes to you for success.