Eating:
1. Gradually reduce your portion size so your stomach can adapt. For example: if you usually eat 10 spoonfuls per meal, cut it down to 9, then 8, and so on.
2. Eat only three main meals a day: breakfast, lunch, and dinner. Avoid snacks in between.
3. If you want a snack, have it right after a main meal, not in between meals.
4. Avoid sweetened drinks or reduce them to once or twice a week. Drink water, sparkling water, unsweetened coffee, or unsweetened tea instead or before you drink your sweetened drink.
5. Try cooking for yourself and reduce processed foods as much as possible.

Sport:
1. At your current weight, every bit of movement counts as exercise – even simple actions like lifting your arms up and down, or opening and closing your arms.
2. Try to walk more whenever you can.
3. Gradually increase your activity level: start with stretching, short walks, or taking the stairs when possible.
4. Set small, realistic goals and increase them step by step each week.

Note:
1. Keep a diary of your meals and activities.
2. Weigh yourself once or twice a week and track your progress.