How to lose weight at a healthy pace and maintain the weight

Patient : Hi Doc, I just want to ask for advice with regards to effectively losing weight and having a toned body.What foods to avoid and what should I eat more often, when not to eat. And how many times a week should I exercise and how long I am tired of all the weight loss programs out there. I have tried so many and the weight just returns after finishing the program. I have been struggling maintaining my weight since I became a teen ager. Now that I am 20, everything just went out of control. I weigh 195 lbs at a height of only 5'3, and I know that this is not healthy..
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