Making a weight loss plan needs to consider many factors, such as your physical condition, eating habits, exercise and so on. Here are some suggestions that may be useful:

1. Determine the target weight and schedule. You can use the body mass index calculator to determine your target weight range, and then make a reasonable timetable to achieve this goal.

2. Adjust your eating habits. Reduce the intake of foods with high calorie, high fat and high sugar, and increase the intake of vegetables, fruits, whole grains and protein.

3. Increase the amount of exercise. Do at least 150 minutes of moderate-intensity aerobic exercise every week, such as brisk walking, running and swimming. In addition, you can also carry out strength training to increase muscle mass.

4. Control drinking and quit smoking. Alcohol and tobacco can increase weight and harm health.