4. Part -3 Get moving - Exercise regularly everyday in your life. Study or research shows that the people who lose weight and keep it off have become aerobically active and exercise regularly .Obese people should make a commitment and stick or stay to the weight loss plan they plan to follow. Choose an activity pattern to suit your life style. Follow an exercise routine that is suitable or right for you and make sure to stay with the plan and do it consistently and regularly.



Combining regular exercise and well balanced diet, often small meals daily to help you loss weight. Walking is a simple activity for a lot of people, look for time and place where you can walk briskly continuously for 40 minutes Walk four days a week, do strength training with weights for 3 days. Talk to a friend or a family member who is interested in weight loss program as you to get motivated. You can support and motivate each other .Some people lose weight successfully, but then fall back into their old eating habits. It is essential or important to keep your new healthy eating habits and exercise program if you are to be successful in achieving your new body shape.

5. Learn to love yourself and your body, regardless of your weight. The most important factors in long-term weight control is a strong sense of self-esteem. When you accept that you are fine just the way you are, you don't have to lose weight to be lovable that you finally be free to make the lifestyle changes that lead to good health. Concentrate on boosting or increasing your self-esteem. You are a handsome/beautiful/gorgeous sensible human being. Believe it! Accept it! Because you are! ALL THE BEST!

Diet -Remember to eat lots of small meals everyday to ensure that you keep your metabolic rate up, burning those calories. Choose small healthy meals every 2 to 4 hours but avoiding deep fries and take always. Eat your breakfast ,do not skip it! Start the day with porridge and berries made with water or skim milk. Porridge is low on the glycaemic index, it releases energy slowly over a sustained period. Eat at least five portions of a variety of fruit and vegetables every day, avoiding eating fruit in the evening because the fructose will be stored as fat.

It is recommended not to eat more than two portions of red meat every week,because of the risk of higher cholesterol levels and an increased risk of certain types of cancer and cardiovascular disease. Select low fat meats like chicken and turkey. Eat lean cut of red meat if you must . It is recommended to eat two portions of oily fish per week, Avoid fatty foods such as cheeses. deep fried, take away, the high fat content is not going to assist you in losing weight.

EXERCISE:- Increase your physical activity level to between 60 and 90 minutes of moderate physical activity, five days every week. This could be anything from a brisk walk to running or swimming. Getting out for a run every morning prior to breakfast is a must, your glycogen levels are low so you will burn into fat straight away. Might not be possible for some people, excellent method of getting the weight off.

Do not expect to lose too much weight in few weeks. Losing between 1 and 2 pounds a week is better, because this is likely to lead to a sustainable weight loss. Once you have increased your level of physical activity, you will be toning up muscle which lead to a slight increase of weight on the scales as muscle tissue is thicker than fat tissue so therefore it weighs more on the scales. Measure around your waist as this may show a more impressive improvement than the scales given what we have said about the density of muscle fiber.