Do not skip any meal. Remember meals are very important to re - energize yourself. Have small portions of food at a time A slow and steady approach to weight loss is the one which will fetch you good results. Crash diets will not benefit you. Even though you feel a little improvement in your weight initially - eventually this will invite a lot of adverse health effects. A low calorie, normal protein, vitamin and mineral (except sodium), restricted carbohydrate, restricted fat, high fibre and liberal fluid diet should be consumed. Eat plenty of green leafy vegetables, fruits, whole grain cereals and pulses. These are high fibre food Prefer whole fruits to fruit juices. Juices lack the fibre content of fruits High fibre foods play a major role in reducing weight, since they are:

Low in calories Rich in vitamins and minerals Give a feeling of fullness Help regulate bowel movements Reduce blood cholesterol

One should opt for low glycemic index foods. Low glycemic food is especially helpful in assisting those who want to lose weight. A low glycemic index food increases the sugar levels in the body gradually to sustain energy levels for longer periods of time. This means an individual will feel less inclined to eat because energy is being slowly released into their bloodstream. On the contrary, high glycemic index foods provokes an immediate response in the blood sugar levels. Reduce the amount of sugar consumed. Sugar is very high in calories. Choose correct alternate to sugar - sugar substitutes Limit your salt intake. High sodium in diet contributes to high blood pressure. Overweight people should always keep a check on blood pressure, as they are extremely vulnerable to this. Reduce high fat foods. Food cooked in ghee, nonvegetarian foods like red meat. Avoid eating while watching television. One tends to overeat, when attention is diverted Drink plenty of fluid. Fluids can be taken liberally as extra fluids are excreted by healthy kidneys. A glass of water before meals helps to cut down food intake, as one gets a feeling of fullness Lastly…. "It is good to think of food that can be eaten and stay happy…rather than thinking of food that cannot be eaten and be sad"

Brisk walking

Regularity in exercise is one which has to be followed religiously. A low calorie diet accompanied by moderate exercise will be effective in causing weight loss

If you are completely new to exercises, you can first start with normal brisk walking. Remember that even though brisk walking is a non - strenuous activity, it is still considered as an exercise. Thus it is important to warm up the body by stretching and pulling hands and legs before starting to walk. Burning only an extra 100 calories a day by walking briskly for about 20 minutes will lead to a weight loss of about 4 - 5 Kgs a year, while burning an extra 300 calories by walking briskly for about 60 minutes a day will lead to a weight loss of about 12 Kgs

Aerobic exercise

Once accustomed with exercise like brisk walking, you can promote yourself to aerobic exercises.

Also known as cardiovascular exercise it is any sustained, rhythmic activity that involves large muscle groups. Aerobic exercise makes the lungs work harder as the body's need for oxygen is increased.

Running, jogging, skipping, cycling, swimming, stretching, bending are all forms of exercises that uses up lot of energy. The real benefits of aerobic exercise come from constant movement.

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Sedentary lifestyle is the major cause of increase in weight. Small sedentary habits in our daily routine eventually become an obstacle in the way of maintaining weight. Following are some basic steps which you can take in order to achieve/ maintain desirable weight:

Opting to walk instead of driving to your office if possible Avoid sitting on one place for a long time. Try and have a short walk after lunch Walk the stairs up and down instead of using lifts Avoid eating junk foods like burger, chips, frankees etc. as these are high fat foods Do not forget your school time ground sports. Indulge in sports activities at least once a week. Remember you always maintained weight when you were in school. It's only after certain age, when physical activities is halted that one starts putting on. Avoid or at least limit alcohol intake. Alcohol consumption contributes directly to weight gain and obesity in men. Avoid smoking. If you are a chain smoker, at least minimize the number of cigarettes per day. Smoking increases the chance of heart disease and stroke. Smoking also adds up to the chances of development of cancer. Stress is a major reason for overeating and relapse. Patients can reduce stress - related overeating by learning how to implement certain methods like, deep muscle relaxation, meditation, yoga, music therapy, dance therapy etc.