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.

Dear Awais,

Thank you so much for sharing your experience. At present I weigh 80kg with a height of 5.8. I don't feel myself heavy as i keep exercising everyday. I also used to cycle before the final css merit list was out. It strengthened my leg muscles but didn't help much in weight reduction.

I think I look at little obese. I shall act upon your prescription for losing just 5 kg and two inches in waist.

Please tell me about your waist. How much was it then... and how much is it now?

Regards,

__________________
"The race is not over because I haven't won yet."

Adil Memon
Police Service of Pakistan (P.S.P)
37th Common Training Program

The best way to reduce weight and stay fit is combination of three things i.e.

running(15-20 minutes) +

weight training (20-30 minutes) +

balanced diet (eat as often and natural as possible)

The above combination is the most natural, reliable and long lasting solution to all fitness and weight reduction problems. At least give yourself 6 months space to get the desired results.

__________________
Police Service of Pakistan (PSP)
39th Common Training Program

first five kgs of body wieght are very easy to reduce as body contains water and in initial reduction of body wieght first water oozes out so you don't have to work hard just quit taking sugar and oily recepies and also reduce red meat in take. try to use nestle nesvita or skimmed milk as a replacement to fresh milk. concerning your height 70 to75 kgs are ideal. when i started my waist was 44and half and now its 32.
one more advice is try your level best and avoid eating of banans as one banana contains calories equal to four chapattis if right now you are eating 4 chapattis daily reduce their number to 3 and also flour for hypertensive patiens is available in market try to use it it contains less calories as compared to common flour in our homes or useflour with brawn. regards awais.

__________________
Just becoz something is difficult doesn't mean you should not try it means you should just try harder....

Wowww great. u have lost 30 kg in 6 months... amazing!!!!