Hi I am vinita from India .I have been suffering from weight issues from quite some time now.Can any one guide me on this.

Would that be weight gain or weight loss?

I'm no health guru but i know a good bit. some healthy fruits and vegetables: carrots, beets, swiss chard, apples, acai berries, blue berries, and goji berries. workouts to lose wait are most cardiovascular activities. jogging is easy and requires no weights or anything. try jogging 3 minutes for 2 weeks, 3 times a week but on your last day jog an extra minute or two. after those two weeks, jog five minutes a day except on the last day when you jog 7 minutes. not fast at all just a little faster then a speed walk if you want. you can probably stay at 6 minutes 2 or 3 times a week. theres lots more you can do. sit ups are always a nice add on if you want. maybe 5 to 15. if when you're feeling better you want to get a bit toned there's tons of simple workouts you can do but remember it's always good to alternate what you do and keep it fun like maybe jogging with a friend. hope this helps. :)

A good question, which I've addressed before.

Go to my profile and scroll down to "HEALTH" and then "Dieting"

Paste the link into your browser...as AB doesn't have the links in our profiles functional as yet.

If you have any questions after reading that, feel free to ask!

:):)

One thing that has really helped me is counting my calories on a daily basis in a journal or in a computerized spreadsheet.

First, you should go to the calculator at the following website and enter your information to determine how many calories you need per day to maintain your current weight (this is by far the most accurate calorie intake calculator I have found).

Calorie Intake Calculator: http://www.mayoclinic.com/health/calorie-calculator/NU00598/rss=1

Once you've done this, lower the number by 500 calories and DON'T eat more than that per day (example: If the calculator tells me I need 1750 calories a day to maintain my current weight, I eat 1250 calories per day to lose weight). Please note that it is not recommended to eat less than 1200 calories per day unless you're told to do so by a doctor.

3500 calories is approximately equal to 1 lb of body fat, so that's how many calories you need to cut to lose a pound. If you're cutting 500 calories per day, it translates to weight loss at a rate of about 1 lb per week.

To determine the calories and nutrition information in the food you eat, look at nutrition labels when available or go to http://www.calorieking.com/

When choosing foods to eat, try to eat alot of fruits, veggies, and LEAN protein - and try to make sure you're getting enough fiber in your diet. Eat as little fat as you can comfortably manage. Know that every gram of fat has approximately 9 calories, while every gram of protein or carbohydrates has only 4 calories (this means you can eat more food and stay within your calorie limits if you eat more protein and carbs, and less fat on a daily basis).

Measure what you eat so you know you're counting calories correctly.

Protein and complex carbohydrates (like 100% whole wheat bread, brown rice, and oatmeal) are more filling and keep you feeling full for longer than simple carbohydrates (like white bread and fruit juice). The more protein you can work into your deit, the better. Even though complex carbohydrates are best, they should still be eaten in moderation.

In general, the less processed/boxed foods you eat the better - stick to fresh meats, veggies, fruits, and dairy as much as possible. These are the foods your body was intended to eat - and the better you are about this the better you will feel.

Don't forget to count the calories in the drinks you consume and figure them into your daily calorie intake! Alot of people don't think about this.

Some of my favorite healthy meals and snacks are:

Oatmeal
Whole grain cereal with skim milk
1% low-fat cottage cheese with a piece of fruit
Pretzels instead of potato chips
Pita chips with hummus dip
Lean skinless chicken breast (grilled, not fried in oil) with brown rice and veggies
Sandwich with whole wheat bread and lean lunch meat (no cheese)
Eggs - but not too many because the yolks are high in fat
Scrambled egg whites (no yolks) with lean meat and veggies
Salads with low fat salad dressing
2% low fat string cheese (or any low fat cheese)
Any kind of meat and vegetable soup with CLEAR broth (like chicken broth)
Veggie burgers on whole wheat buns (Boca burgers are great if available)
Fresh raw vegetables with fat free veggie dip
Fresh raw fruit dipped in low fat yogurt
Apples with a small amount of peanut butter (I eat 2 tsp of PB with 1 whole apple)
Chopped up cabbage and lean ground meat stewed in low fat chicken broth
Homemade chili (use lean meat only)
Spaghetti with vegetables or lean meat

Drinks I like:

Water (lots and lots of it)
Tea
Coffee (if you like cream and sugar, use only low fat cream and go easy on the sugar)
Diet Soda (in moderation - the chemicals in it aren't very healthy)

As said by another poster, DO drink plenty of water every day and DO eat many small meals per day instead of a few large ones. Don't eat anything within 3 hours of bedtime, and try to avoid starches (breads, potatoes, white rice) in the later part of the day. These tips really help alot.

DO NOT skip breakfast - eating breakfast gets your metabolism moving early in the day so you burn more calories.

ABOVE ALL ELSE MAKE SURE YOU EXERCISE!! Do cardio workouts (like walking or running) as well as muscle building exercises like weight lifting. Both burn calories, but it's important to build muscle when trying to lose body fat because more muscle = higher metabolism = a better ability for your body to burn calories at a faster rate.

GOOD LUCK :D

Portion control. Half of your plate should be veggies (only one starchy one), 1/4 meat, 1/4 starch. Never go back for seconds.

Have a cup of clear broth soup 1/2 before your meal. This helps calm the hungry and you are less likely to over eat.

Drink 8 cups of water a day. (If you feel hungry drink a cup of hot water/tea before you eat anything. Hungry and thirst feel the same way. If you are still hungry eat a healthy snack.)

Drink to servings of milk products a day. (Actually helps aid weight lose)

Eat 2 teaspoons of heart healthy oil a day.

Use whole grains as much as possible (no whites like white bread or rice).

Choose healthy snacks. Fruit or veggies.

Don't eat after dinner or 3 hours before bed.

Walk, walk, walk. Take 4/15 minute walks a day. Once before work, once at lunch, once after work, once after dinner. Or increase the amount of time. This helps keep your metabolism up all day long.

Someone told me not to eat starch after your lunchtime meal. (I could never do this.)

Always eat 3 meals a day. Or eat 6 small meals a day. Like if you are going to have a piece of toast, egg and yogurt for breakfast. Save the yogurt for your snack instead. This way you spread out the food and your body feels like it is eating all day long.

Some people actually eat to little on a diet. If you do then your body will retain fat because it's scared you are starving it. I find it really hard to eat to little food, I'm a food addict.

Reward yourself once a week with something yummy. Like a piece of chocolate cake. This way you don't feel like you are depriving yourself and decide to binge eat.

Don't eat at night.