Daily food consumption should be in harmony with physical activities, mental activities and medical diagnosis

A 3-day food diary is very important to get an insight to your eating habit

Food that stimulate appetite: sugar drinks, starch rich foods, diet soda¡¯s

Food that suppress  appetite: all types of nuts, high fiber foods, high protein items like meats, soy and whey

Avoid corn and potato and all foods those contain corn and potatos

Keep colon healthy with high fiber diet and daily consumption of 5 prunes   

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Breakfast: Eat a balanced and large breakfast ¨C usually there are no food restrictions here. Sample breakfast: Wheat English muffin, eggs with any breakfast meat. High protein-fiber breakfast will keep appetite satisfied and give you energy all day.

Lunch: Have a big meal ¨C make this the biggest meal of the day. Avoid eating a light lunch like salad or soup

Snack: Usually this is at 3pm ¨C small granola bar or a protein bar is usually a good option

Dinner: This should the smallest meal of the day! Your caloric requirements for physical and metal activities for the day should have already met. Easy to digest and low glycemic index foods are the best option. Salads, yogurts, green juice and mixed nuts are good option here.

Regular Exercise is very important for sustained weight loss. Exercise has to be gentle and fun that you can engage for life

Best workout is three 30min sessions of low impact exercise per week

Combine the aerobic workout with stretching and weight training. Use less weight and more repetitions to develop lean muscle

Mental and emotional health plays a very major part in determining eating habits

Sometimes a low dose prescription medicine may help curb the emotional dependency on high glycemic foods

Implementing this program with a family member or a close friend will almost double your chances for success in both immediate weight loss and long term maintenance