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your dinner" and "One should not eat more than 70% full at any point in time". I am sure you have read a lot about them on the food you should and should not eat so I will not write another boring story on it here but will just put them in quick point form for ease of reading:-
- Drink more water than you think you should. I like to keep a 1litre water bottle by my side at work and at home. It helps me remember that drinking 2 bottles meet my daily needs. Drink throughout the day and not only when you are thirsty. Drink more after exercise. But try not to drink water during your meals (impedes digestion process); wait at least half an hour after-meal before drinking water.

- Do not starve yourself. Starving yourself will only make you want to eat more during your next meal. Eat before you get an appetite to avoid eating a full meal. Have healthy snacks (high in protein and low in carbohydrates) in small portions with you. Have a few small meals a day instead of full meals this will increase your metabolism when coupled with exercise and gets you on a natural way to losing weight.
- Chew your food. This not only helps to digest your food better, it also allows more time for your stomach to send signals to your brain to not overeat when you are full. Very often, when one eats faster than can be digested in your body, by the time the brain gets signal that you are full, you have already over-eaten.
- Fruits, vegetables, cereals, beans. Go to the supermarket, there is a whole range of variety of those. Don't complain of getting sick of those.
- Meat, coffee, chocolates, sugar. What is life without them!? If you need to eat them, like me, have half the portion of meat you usually eat. 1/10 of the chocolates you usually do and cut the sugar (all of it if possible) in the coffee. There is no short of healthy substitutes for sinful foods surf the internet for substitute recipes and you will be flooded with them.

(III) Exercise, exercise, exercise

Like food choices and substitutes, there is no short of interesting exercises. However, the key to losing weight is endurance type of exercise. If you are new to exercise, do not go right into strenuous exercises straightaway. I have listed the following exercises by exertion. Start with the breezy range (no excuses for not doing them!) and move on to the "kill those fats" range; adjust according to how much your body and heart can take. Remember, we are here for a lasting weight loss not something that will creep back. Before any exercise, remember to do some warm-up stretches. Choose at least 1 bullet point each day.

- Do housework clean all bathrooms, clean all windows, wash your car or vacuum the whole house.
- Routine 12 each of squats, pushups, lunges, and sit-ups. Repeat 5 times.
- Brisk walk 10minutes, jog 10 minutes, brisk walk 20 minutes. Find a nice park in your neighbourhood.
- Skip 30-45 minutes non-stop
- Jog 30-45 minutes
- Swim 30-50 laps
- Cycle for 30-45 minutes
- Aerobics for 30-45 minutes

Notice that the above exercises last for 30-45 minutes period. Increase as your stamina increases. Continuous movements in exercise will increase calorie-burning.

Remember, persistence is the key to successful weight loss. Bid farewell to those extra pounds.

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