In January 2009 i weighted 104kgs and now my body weight is 74kgs i want to share my personal experience of body weight reduction. i didn't take any medicines just controlled my diet and bicycling for about 30minutes approximately 5kilometres daily. i quit taking rice, oily recepies, carbonated water and sugar.
breakfast
one cup of tea,(instead of sugar use canderel)
a boiled egg,
and a bowl of yogurt.

lunch
daal or any boiled vegetable
chaana or lobia
salad with raita
plain butter milk (lassi with salt)


in the evening a cup of tea with canderel



dinner
a bowl of roasted chicken approximately 6 to 8 pieces of chicken or chicken qeema or daal chawal with bolied rice. and fresh lime water it is a best substitue of carbonated water it has only 10 calories onthe other hand even diet or these days max pepsi has 2500 calories.

for more tips you people can contact me.
regards
Awais.