1)Eat ever ything you like but reduce the size of serving.That is,reduce the quantity you have in one attempt.

1. Eat everything you like.  Enjoy life.  Do not feel devoid of anything even if you are overweight.
2. Imp : If you are very fond of certain food items, reduce the quantity you have in one attempt.
3. If you have a very heavy meal, of all the tasty things you relish, cut down on the next meal with the least amount of calories.
4. Do not say no to anything.  Have everything but in required amount.  Size of serving should be cut down to minimal.
5. Plan out a day which starts with the exercise even if your weight is normal.
6. Write down all that you consume in one day, even a glass of water.
7. Carry on writing for 2-3 days.
8. Reduce the amount of high calories items in the day's menu if you are in a need to reduce weight.
9. Compare your diet with the balanced low calorie diet.
   This diet provides approximately 1400 Kilocalories in a day.
   Bed tea - 6 am
   Breakfast - Two idlis+1tbsp chutney 1 cup milk with sugar.
   Lunch -
   Rice - 1 cup
   Cooked Chapati - 2
   Dal of your choice - 1 cup
   Green leafy vegetable with potato Salad - a small plate
   Lime juice - 1/2 cup
   Evening tea - Fruit of your choice+tea
   Dinner
   Rice - 1 cup
   Chapati - 2
   Sambhar - 1 cup
   Other vegetables - 1/2 cup
   Onion Curd - 1/2 cup
10. Do not skip meals.
11. Imp : If you don't feel full after having your meal, have a glass full of butter milk instead of curd.  It will provide less calories and proper nutrition.
12. Butter milk should be without salt or sugar.
13. Start with healthy breakfast.
14. Skiping breakfast is not at all helpful in reducing weight.
15. Remember obesity i.e overweight leads to many diseases which any doctor can tell you better.
16. Extra fat layers on your body prevent you from carrying out normal activities.
17. While planning a days meal include all the following items essential for normal body functioning.Do not skip any one of them if you are not told by the doctor. Milk and milk products. Cereals. Pulses. Vegetables of all kinds. Fruits. Sugar. Fat.
18. Remember we need only 1 tablespoon of oil or any kind of fat in one day for a single person.
19. Imp : Weigh yourself regularly so that you can detect overweight at an early stage.
20. If you can detect that you are putting on weight.Put into practice the measures to reduce immediately.
21. Once weight comes to normal some amount of control on diet and exercise is essential.
22. Initially weightloss is often dramatic.
23. Eat what you like but make sure you exercise enough to adjust those calories.
24. Mental work does not require extra calories.
25. Fasting is recomended only for extremely obese patients and that too under the proper guidance of a doctor.
26. Healthy body and healthy life style is the key to success in any sphere of life.