♥ Get your MEDICAL CHECK-UP done, before starting your weight loss program. This will help in early detection of any health problem and will speed up your weight loss.

♥ Stop using food as STRESS BUSTERS. Talk to our clinical psychologist. A professional's advice will help you get rid of nervous tension.

♥ Start your day with a glass of hot water with ginger and lime. This kick starts your metabolism as it helps in increasing your BMR.

♥ Eat BREAKFAST within one hour of waking up. It increases the BMR which had slowed down due to overnight sleep. Breakfast like a Queen/King. This is the most important meal of the day.

♥ Take SMALL FREQUENT MEALS (after every 2 hours).This improves the digestion and absorption of food and also helps in maintaining your BMR.

♥ Begin your meals with a SOUP& SALADS. It will give you a feeling of fullness and reduce your calorie intake.

♥ Have a light and early dinner. Avoid sweets.

♥ Increase the consumption of fibrous vegetables. Remember to avoid roots and tubers. (sweet potato, yam, arbi)

♥ Use a COMBINATION OF OILS e.g. Olive oil, soy oil, safflower oil etc for daily cooking in limited quantities. All these provide essential fatty acids.

♥ Choose brown rice and whole grains over white rice and refined flour.

♥ If you are a non-vegetarian, avoid egg yolk and red meats. You can have lean chicken and fish.

♥ Salt causes weight gain. We require 5mg of salt per day. 2-3mg of salt

♥ Choose fresh fruits over fruit juices. Avoid banana, chickoo, custard-apple, grapes, mango and jackfruit. One orange gives 50 kcal with good dietary fiber, whereas one glass of orange juice gives 210 kcal (fruit sugar only)!