1 Buy Your own food 

Attack weight loss by three major angles Diet , Exercise and Rest . Diet is 50% of the battle won you need to change your diet . No processed , Fried our outside food . No sweets and Desserts and no arrested drinks and canned fruit juice . Get in the habit of buying your own food every day which includes vegetables , fruits , meats , cheese and hydration products . I do my shopping everyday and that helps me walk 5km a day just to buy my groceries . Focus on fresh fruits and green vegetables .

2 Fish and Lean Chicken only 

Focus on fish and lean chicken tuna , mackerel , salmon all in roost form avoid curries . Even chicken enjoy it in roasted form and avoid curries . No read meat , Pork , Beef they are high on cholesterol and take more time for the body to digest making you feel heavy and bloated all day .

3 Olive Oil the holy grail  

Use only olive oil for your cooking needs . No Dalda , fat cream , Vanaspati oil, or even sunflower oil they are high in cholesterol . Olive oil is very light and best when used with fresh or boiled vegetables .

4 Greens and Berries 

Have lots of greens palak , green beans , karela , cabbage , cauliflower , lauki . Top that up with fresh fruit like grapes , jamun , strawberries , plum , blue berries and cherries . Have apples and pine apple for that added taste

5 Pulses and Lentils 

Have lots of black and yellow dal , rajma , chola , chana dal and tur dal . These will give you protein and added strength to exercise through teh day which you will need to do a lot of every day .

6 Flour  Rice and Roti’s

Have two rotis with such and dinner and do not increase that number at all . Avoid rice totally and if you feel like having rice only indulge in brown rice with roughage that will reduce the carbohydrate content of your food . Carbs are good but you need to list it in your daily diet . Instead have rotis home cooked with Bajra and Jawar flour .

7 Hydration 

Make sure you are constantly hydrating your self through out the day . Have home made fresh juices . Vegetable juice made from carrot , chukandar , ginger and alma . Have lots of coconut water after every exercise session . For fruit juice stick to Malta and Orange make them fresh and have them instantly .

8 Snacking on Dry Fruits 

For afternoon or evening snacks have dry fruits like cashew nuts , pista , walnuts , dry figs , almonds, and cherries along with apples or plums .

9 Beverages 

No cold drinks canned fruit juice or energy drinks . Have lots of green tea or Kashmiri kehwa with almonds

10 Supplements 

Have natural supplements like Shilajeet , Honey and Apple cider with ginger . A tea spoon every day will help increase virility, sexual power and also help in weight loss apple cider in best for that .

11 Honey is the best 

Totally give up on sugar no refined sugar . Instead have honey as a replacement and add it to your green tea . Honey will replace sweets and desserts as well if you want a sweet tooth have some honey .

12 Power Walking and Jogging 

I Power walk everyday 10 km and spend more than three hours a day exercising . In order to reach your weight loss goals you need to  increase your walking and jogging by one kilometer every month till you reach your ideal weight . I walked and jogged 12 km last month in February. Keep increasing your distance by 1 km every month . Make walking part of your daily routine . Stop using public transport or a private car walk every where . For your purchases and for work as well . Just walk all day if you need to hit your monthly walking goals .

13 Yoga Mat and Dumbbell Exercise 

I do half an hour of yoga mat exercises every day which includes stomach crunches and leg stands along with dumbbells .

14 Cycling 

I have a mountain Sven gear bicycle and I cycle half an hour every day which helps to strengthen my calf and thigh muscles and helps my breathing as well .

15 Alcohol 

Only have wine if you feel like getting high avoid any other type of alcohol.