1. Diet Recommendations

   • Balanced Nutrition: Focus on vegetables, fruits, whole grains, lean proteins (chicken, fish, legumes), and healthy fats (nuts, seeds, olive oil).
   • Portion Control: Use appropriate portion sizes for gradual weight loss.
   • Hydration: Drink adequate water daily.
   • Limitations: Reduce processed foods, sugary drinks, excessive salt, and saturated fats.
   • Specific Considerations: Include calcium and vitamin D-rich foods for bone health.

2. Exercise Plan

   • Aerobic Activities: Engage in moderate-intensity exercises like brisk walking, swimming, or cycling for at least 150 minutes weekly.
   • Strength Training: Perform resistance exercises 2-3 times weekly.
   • Flexibility and Balance: Incorporate yoga or tai chi to improve balance and flexibility.
   • Gradual Progression: Start slowly and increase intensity as tolerated.

3. Medical and Lifestyle Advice

   • Consult Healthcare Provider: Before starting new diet or exercise plans.
   • Monitor Health Parameters: Regularly check blood pressure, blood sugar, and cholesterol.
   • Sleep and Stress Management: Ensure adequate sleep and practice stress reduction techniques.

4. Relevant Specialties and Support

   • Nutritionist/Dietitian: For personalized diet planning.
   • Physiotherapist or Fitness Trainer: To design a safe exercise regimen.

This plan supports healthy weight management and overall well-being for a 51-year-old female with your height and weight.