1. A commitment to long-term changes in life style.
  2. Balanced dieting with restriction of caloric intake.
  3. Increased energy expenditure i.e. regular exercise.

You should note that:

  1. Starvation diets are dangerous. Weight gain occurs over a period of time. Weight loss will equally take time.
  2. Treatment with drugs but without dietary changes and exercise does not work.
  3. Surgery is reserved for severe obesity.

Tips for exercise regimen:

  1. Overall energy expenditure must be greater than the energy intake.
  2. Aerobic weight bearing exercise helps with weight loss and helps to build stronger bones.
  3. The intensity of exercise should not be too low or too high. High intensity exercise needs carbohydrates but moderate intensity exercises use up fat preferentially. Thus the amount of stored fat is reduced.
    1. Exercise intensity is moderate range when the heart or pulse rate is 60% of the maximum heart rate (HRmax) allowed for age. The maximum heart rate for age can be calculated as below.
      HRmax= 220- Age
      Calculate 60% of the result or multiply the result by 0.6 on the calculator.
  4. The aerobic exercise must last at least 30mins per day.
  5. For weight loss exercise 3-5 TIMES A WEEK
  6. It takes an energy expenditure of 3500 calories to burn one lb of fat.

Tips for the dietary programme:

  1. Set a reasonable goal, for example 20-30lbs (9-14kg) in 4-5 months or I lb per week.
  2. Total Calorie intake:900-1200/day
  3. Balanced Diet (50-55% Carbohydrates, 15%Protein,

Important for success:

  1. Determination & long-term lifestyle changes are essential for sustainable results.
  2. Active involvement in designing your program for dieting and exercise makes sure that it suits you and that you can stick to it.
  3. Note both the type and the amount of food that you eat. It will improve general awareness of your caloric consumption.
  4. Record exercise (type, intensity and frequency).
  5. Your life partner’s active involvement in diet, motivation, support and training (e.g. personal trainers) would be very useful. We encourage them to join in with you.

Next you have summary guidelines which you may put where they would be easily accessible to you for daily reference, for example bedside, kitchen, work diary etc.