Hi,
I am not a dietitian, rather I am a pediatric dentist. But i am trying to help you as recently I am following a routine that help me to reduce my weight of 10 kg in 3 months and I'm not only sustaining it, but still reducing it slowly towards my target. It is not possible to describe the total weight reducing programme in this small span of XXXXXXX Well, I shall give you some tips which will definitely help you to reduce weight slow but in a sustained way. The main way of reducing weight is to reducing Calorie intake or burn Calorie out. Moderate exercise like 45 mins brisk walking or jogging is good for health but does not help much until you are reducing your caloric intake. The Calorie you will loose by 45 mins brisk walking will compensated by 2 'Laddos' or 'Rasgullas'. That's why you will see lots of person jogging or treadmill everyday, but there is no weight reduction. Refined Carbohydrate is the arch criminal here. You have to reduce your Carbohydrate intake. Simply we can say, Insulin takes the glucose out of the bloodstream. It is converted first into a form of starch called glycogen which is stored in the liver and in muscles. But as the body can store only a limited amount of glycogen in this way, all other excess glucose is stored as body fat. This is the process of putting on weight. Fat in moderate does not have much role in gaining weight, but there is risk of Cholesterol deposition. Though I should not mention any commercial product here But i have to mention two. You can use any one of it. That is a) Harbalife nutritional shake mix b) Nutrilite. Forget about what about they claim, but these products will a stomach filling with very less calorie but adequate supplement. Now if you do not have any health hazards( some disease causes increase of body weight) try to follow the very simple following routine. No need to get starved. Fast reducing weight is not good for health and difficult to sustain. YOU HAVE TO STOP ALL 'MISTI'( sweets) FOR FIRST 3 MONTHS. That includes 'misti chatni' also. Weekly 5 days light exercise like brisk walking for 30 mins. Morning tea with sugarfree( if you like). 3 level spoon Herbalife in one glass of water + one boiled egg+ one fruit of any kind except banana as breakfast. Not more than one small cup( 200 ml) of cooked rice or one chapati + dal, sabji, fish, chicken etc as you take normally. If you are still hungry fill your stomach with fish or chicken or fruits or sabji (use as little oil as possible to cook these. Remember one tea spoon oil contains 45 calories)). Evening one cup of tea with sugarfree + 2 biscuits. In dinner 3 spoon Herbalife in one glass of water or milk + stir fried( with one spoon oil) boiled vegetables of your choice. sabji, fruits, fish, chicken any amount to fill your stomach. Remember you shold stop all sweets for first three months. then you can take sweet once or twice in a week. Red meat once in a week does not cause any harm ( all doctors advice to stop red meat after reading books written by British or American author, for whom red meat is a staple food). In this period of control, ONE SERVING of fast food ( including puri/ parantha) once in a week can be taken (It s better to maintain this rate all along) if you are really mad about it. If you still feel hungry fill your stomach with fruits of any amount. That's it. Try it for 3 months. Then take the Herbalife only in your breakfast. In dinner add one chapati. If you do not like to use herbalife or such product, fill your stomach with added fruits or vegetables(avoid potato as much as possible). Hope this will surely help to reduce your weight. Inform me about your state after three months. My mail is YYYY@YYYY . Thank you.

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