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1. A judicious combination of caloric intake and exercise is the most appropriete and universally accepted approach to achieve ideal weight.
2. A sensible approach is to reduce calorific intake by 500 calories/day along with spending a additional 300-500 calories/day through each activity. Since 1 kg is equivalent to about 7000 calories, the above programme would result in a lose of around 1 kg of fat (not muscle loss or dehydration) per week. This is a safe way to lose fat.
3. To reduce weight, take juices of carrots, tomatoes and cucumber and avoid sweets, fats, cold drinks, snacks, meat, eggs, alcohol, drugs, smoking, too much coffee or tea, potatoes, etc. Eat slowly and enjoy each bite. Chew meal slowly, each morsel to be chewed 10-15 times.
4. Physical exercise should be done regularly. Anyone over 35, or with a health problem, should have a health and fitness evaluation before significantly increasing their level of physical activity. Follow safe exercise guidelines. Progress slowly as the body adapts to higher levels of activity.

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