I’m fat and i desperately need to lose weight. Any good suggestions for diet + exercise?
My height is approximately 157 cm and I weigh 57 kgs. I AM seriously OVERWEIGHT with tummy flab and everything. My aim is to lose about 6-7 kilos this summer. Any good diets I can follow?

If you want to exercise to lose weight do something fun.
I’ll be much easier that way.
Maybe ride a bike or something?
References :

try smoothies there really good for you and they make you lose weight
all you need it
-5 strawberries
-1 banana
-4 big table spoons of honey or syrup
-and one kiwi (the insides only!)
blend it together
and its really good!
and lay off on really fatty foods
like cookies,chocolate,chips,mcdonalds,kfc,coke,fizzy drink
and stuff and you usually know whats good for you
References :

Dont bother taking diet pills, they are expensive, and once you stop taking them.. you gain all your weight back!!

defienetly try hip hop abs!!! no doubt about it!! trust me!! look it up on beachbody.com!! it may be a lil costly but.. it is sooo worth the results you get.. but u have to make sure to stick with your nutrition guide!! because it also depends on what you eat =)

i understand where u are coming from!!

all the best through your weightloss journey
References :

just eat 5-6 servings of fruits and vegetables and drink more water. exercise 4-6 times a week. walking helps. get lots of rest. even in your sleep you lose weight. laughing. just don’t stress out about your weight. because i’m 203 and the weight is all in my mid- section. don’t give up.
References :

The first thing you need to do is start loving yourself for who you are today. Once you start loving yourself you start treating yourself right and stop putting the wrong fuel into your body.
Secondly, DIET is not a good word to use. When we use this word we think that we are depriving ourselves of types of food so we tend to want them more and we also think of it only being for a short period of time.
Why not get into shape for life, not just for summer?
I can help.
References :
http://www.craigharper.com.au/onlinepersonaltraining

Wait a minute, you are about my weight and height. You aren’t fat, trust me. You are even abit lighter than me, I weigh 62 kgs

If you are looking at those "Super" models on TV or in magazines, and thinking "Damn, why can’t I be that fat", Don’t.

Though as always eat plenty of fruit and vegies, limit the amount of sweets you eat, and exercise daily, simple things like walking around the block, or taking your dog for a walk.

Do these things and you will maintain your fantastic figure
References :

Just the same old tried and true stuff that works, but will power is your greatest ally. Eat in moderation, Stay away from fatty foods as well as sweets. Walk 2 miles, exercise your arms and upper body early every morning. Repeat this routine again in the evening.
References :

you need to concentrate on 2 things: healthy eating and healthy exercise.

healthy eating tips:
-try to stop eating chips, candy, fast food, ice cream, gatorade, lemonade and other sugary drinks, etc.
-drink lots and lots of water throughout the day, including inbetween meals when you start to get hungry. it will fill you up so you won’t snack, and it’s great for your skin AND your metabolism!
-fruits, veggies, low fat yogurt, string cheese, and granola bars make GREAT healthy snacks.
-DO NOT DEPRIVE YOURSELF! you will eventually cave, pig out, and become unfocused and unhappy. lol. reward yourself after a good week of healthy eating and exercising with a small bowl of ice cream or a candy bar. have a small treat on a friday and on a saturday, for instance. during the week you will have something to look forward to, and hopefully that will keep you motivated to keep eating healthy and working hard! and 2 treats a week is NO BIG DEAL, anyways!

exercise:
-try to do cardio daily, even if it’s just a 40 minute powerwalk!! running is ideal, and you should try to run/jog for 30 minutes for 4 times a week and powerwalk the other days… on the running days, go at a slow pace if you’re having a hard time running for the full 30 minutes, and if you really can’t just jog for as long as you can then powerwalk then jog more once you catch your breath. push yourself, though!

good luck.
References :

Okay the best way to lose weight is to concentrate on 2 main things, this is your diet and your workout.

—Diet—-

You need to get both of them right, now your diet should work like this… you should be eating a meal every 2-3 hours but not a junk food snack/meal. When i say meal i mean something which is healthy ie you might have some pasta with tuna, or a quick banana as a snack. The foods you eat should be COMPLEX carbs ie pasta, brown bread etc etc. You also want to try and get as much fruit + ved in a day. Make sure you have a good amount of protein throughout your meals.

Now you also need to work out your Basal Metabolic Rate, this simply tells you how many calories you burn a day, you need to find out how much your actually eating now its most likely to be in excess if it is you want to TRY and cut down 500 calories and stick to your new total amount. This shouldnt be hard because you will be eating Complex carbs which are just as filling but have a lower calorie count but are better for you than empty calories which are found in simple carbs.

—Workout—

Here are some tips for you

Okay now for your workout what you want to be doing is concentrating on many different types of cardio exercises. These are your jogging,swimming basically anything that makes you sweat and makes your heart pound. If you can join a gym as they have a lot of cardio machines there. Now once you get in to the hang of say jogging, what i mean by this is say you jog 20 mins everyday eventually you will come to a point where your not losing anymore weight this is like hitting a brick wall, this means you need to up the game, start jogging that extra five minutes a day, start taking that one less suagr in your cup of tea.

The most important tip to remember is to vary your cardio routines. Your body gets used to the same cardio routines done over and over. By varying your routine, your body will have to adjust, and thus causes a rise in the metabolic rate, thereby burning calories faster. But how many people do you see walking everyday in your neighborhood, or on the same treadmill or elliptical machine at the gym, and their body never seems to be changing. They do all that work and see no visible results. That is because the conventional wisdom is to get some form of cardio 3-5 days a week at 30 – 60 minutes.

A better alternative is high impact interval training. High impact training could include doing a warm-up of 3-4 minutes on a treadmill, followed by 1 minute at 8 mph, then 1 1/2 minutes at 4 mph, then run 10 mph for 1 minute, then walk at 4 mph for 1 1/2 minutes. You can repeat this 3 or 4 times to get a very effective, and not boring cardio workout.

You can also incorporate running or walking stairs, or do short sprints. The sprints need not be long (20,30, 50 yards), and you rest by walking back to the starting point. These are very effective. Have you ever seen a fat person running the 100 yard dash at the Olympics?

And often overlooked is the jump rope. Do short bursts of jump rope at a brisk pace with some faster paced, or double jumps, or criss crosses mixed in.

By applying these cardio tips on how to burn calories fast, you should be able to jump start your metabolism, and make progress towards your fitness goals

I can guarantee you that you will lose weight i have had to both GAIN and LOSE weight as i was an ex boxer I assure you that this will work, but the most important tip is motivation from YOU!

Best Of Luck

Feel free to ad me on "IM" if you have any questions
References :

swim everyday the most complete activity it involves all the body the internal organs plus the hydromassage so great for the skin and relaxation walk 3 miles a day eat lots of fruits and veggies some good lean proteins good luck
References :
i practice all of the above plus i take collagen-c by neo cell and i take fish oil capsule with omega 3 fatty acid good luck try it at least for 10 days good question

Go and do things that keep your mind off of food. If you can get lost in a book, read it. If you can walk around to where restaurant and food are not along the way, walk. …
References :
life

This question has been answered many hundreds of times here. The answer doesn’t change because someone new posts the question…

Don’t "diet" make a lifestyle change. Any diet you go on may help you lose weight but you’ll tend to gain it back if you go back to your previous ways.
Eat a healthy well-balanced diet all the time…keep junk food, fast food, sweets, sodas, etc to a bare minimum (the occasional treat if you feel the need). Keep your calories over 1200 when trying to lose weight, and go for 4 – 6 small meals a day to keep your metabolism up for longer…add to that a lot of water, and at least 1 hour of exercise at least 5 days a week and you’ll be on your way!

When you reach your goal, simply modify your calorie intake and/or exercise to allow you to maintain your weight instead of continuing to lose.
References :

I tried many different way to lose my weight, but nothing worked untill I got this amazing way. It works amazing and I lost my weight fast after I got correct way. I lost 13 pounds in 3 weeks and it was so fast. If you are serious and really want to lose weight you should check this out. You can find information here http://fly2.ws/xrxtwXD
References :

Please start doing kapalbhati pranayam as advised by baba Ramdev in Aastha channel for 10 minutes daily
References :

Experts recommend that you accumulate one hour of physical activity every day to stay healthy or improve our health. Obviously this is also good if you are trying to lose weight and keeping it off.

The rule is the more intensive the activity is, the shorter the duration of exercise. As you progress into activity with moderate intensity, you can cut down to 30 minutes a day for four days per week.

There are 3 types of exercise that your body needs to keep healthy – cardiovascular, flexibility and strength. Cardiovascular activities are those ranging from moderate to vigorous exercises.

Here are some of the light, moderate and vigorous activities:

http://rapidweightloss.nmaskuri.com/cat/general-weight-loss-tips/
References :

drink lots of water, and eat regularly. don’t starve yourself, because once you start eating again, you’ll gain everything back, trust me.

eat lots of fruits and veggies, and if you eat bread, make sure it’s whole grain. white bread is pretty fattening. you can also eat lean meats, like fish, turkey and chicken breast. eggs also help when trying to lose weight.

skip out on sweets, candy, sugary foods, chips, ice cream, cake, and cookies.

if you feel hungry, but don’t want to over eat, chew gum. it’ll keep your mouth busy and it tricks yourself into thinking your eating.

cut out ALL soda! if you stop drinking soda, it helps you out a lot!
and don’t forget to exercise!

try walking, jogging, jump rope, dancing, bike riding and swimming. try exercising for 45-80 minutes a day.
good luck!
References :
personal experience

You don’t need a diet. You need a lifestyle change. Eat less, move more. Eat four to six small meals a day with breakfast being the largest and dinner being the smallest. Eat the majority of your calories early in the day. Avoid sodas and junk foods.
References :
Lost 45 pounds in three months last year without wacky diets or crazy trends.

Drink about gallon of water everyday.
Fall asleep and wake up at the same time everyday, and be sure to get enough sleep every night.
Eat within an hour of waking up everyday.
The specifics aren’t important, just shoot for consistency and the weight will come off. Also, shoot for no less than ten minutes of exercise a day, even if its just going for a walk.
References :

A lot of the answers you will see here will tell you to buy some sort of supplement. Don’t take diet pills. They are unnatural and dangerous. It is not the lack of pills that get us heavy; that is not the fix we need. It was (most likely) improper diet and lifestyle that got you the extra weight. That is the fix we need.

The best way to be healthy is through the principles of balance and moderation. You need to eat good food and eat enough of it.

When trying to lose weight, shoot to lose 1-3 pounds per week. No more. Don’t go hungry, just keep yourself filled with good, natural foods.

Don’t worry about calories. Caloric science is flawed for several reasons. 1) it assumes 100% absorption, but we all absorb and excrete different amounts; 2) It assumes all calories are processed the same, but calories from natural sources are burned more slowly and evenly than from refined sources; 3) It assumes that the amount of energy released by combustion (burning) in a lab is the same amount of energy released when the food is broken down enzymatically in the gut; 4) It assumes that the same exercise done by different people will burn the same amount of exercise, but different exercises will be harder or easier for different people; 5) Correlation does not prove causation. People who are heavier eat more calories: did the calories make them heavy, or did being heavy make them need more calories? Maybe they are both symptoms of a deeper problem. 6) people in China consume 25-40% more calories; even the sedentary office workers have more calories and less obesity than we.

Asian cultures have long ago figured out how we should be eating, Ever since we have looked to science to tell us how to eat we have seen more obesity and diet-related disease. If we eat like the Asians, we will look like the Asians. This doesn’t mean you have to eat Asian food, just adhere to the principles that are common to the different cultures and cuisines.

You should eat mostly vegetables, mostly cooked (cold and raw foods slow your metabolism because they need to be cooked in your stomach) and a wide variety, mostly fresh and in-season and local, simple grains (more rice, less bread), some fruit, a little meat, no dairy (it’s for infants and grows tissue), and no artificial foods.

Avoid artificial foods, including sugar substitutes. Don’t worry about calories, fat, protein, carbs, nor any one component of food.

There are several books that explain this strategy of eating. "The Asian Diet: simple secrets for eating right, losing weight, and being well" by Bussell explains the diet and its rationale. "The Asian Diet: get slim and stay slim the Asian way" by Tran has recipes that adhere to the principles. "The China Study" by Campbell has the science behind the recommendation.

Get some exercise every day, but not too much and not always the same exercise. Start slow and work your way up. Calisthenics are great, as is Tai Chi. Walking and swimming are also great. All other exercises should be in a wide rotation.

Follow the principles of balance and moderation and you’ll be fine. Most diets in America are not balanced nor moderate.
Source(s):
http://www.theasiandiet.com
http://www.thechinastudy.com
References :

Simple really. To lose weight, your calorie and fat intake should be less than your out take.

– Eat healthy;
Try to eat plenty of fruits and vegetables. Cut your meal portions into serving sizes so you’ll be less likely to eat too much. Eat until you are no longer hungry, DON’T eat until you are full. If you are hungry in between meals, have a light, healthy snack. Drink plenty of water because it fills you up but it doesn’t have calories or fat. Half the time you think you’re hungry, you’re actually thirsty, so drink away!

– Exercise regularly;
Five days a week, do 30 minutes of cardio followed by 15 of toning exercises. This will burn fat and tone muscles. (EXAMPLE: jogging, and then do pushups, crunches, box squats, etc.)
References :

I’m fat and i desperately need to lose weight. Any good suggestions for diet + exercise?
My height is approximately 157 cm and I weigh 57 kgs. I AM seriously OVERWEIGHT with tummy flab and everything. My aim is to lose about 6-7 kilos this summer. Any good diets I can follow?

If you want to exercise to lose weight do something fun.
I’ll be much easier that way.
Maybe ride a bike or something?
References :

try smoothies there really good for you and they make you lose weight
all you need it
-5 strawberries
-1 banana
-4 big table spoons of honey or syrup
-and one kiwi (the insides only!)
blend it together
and its really good!
and lay off on really fatty foods
like cookies,chocolate,chips,mcdonalds,kfc,coke,fizzy drink
and stuff and you usually know whats good for you
References :

Dont bother taking diet pills, they are expensive, and once you stop taking them.. you gain all your weight back!!

defienetly try hip hop abs!!! no doubt about it!! trust me!! look it up on beachbody.com!! it may be a lil costly but.. it is sooo worth the results you get.. but u have to make sure to stick with your nutrition guide!! because it also depends on what you eat =)

i understand where u are coming from!!

all the best through your weightloss journey
References :

just eat 5-6 servings of fruits and vegetables and drink more water. exercise 4-6 times a week. walking helps. get lots of rest. even in your sleep you lose weight. laughing. just don’t stress out about your weight. because i’m 203 and the weight is all in my mid- section. don’t give up.
References :

The first thing you need to do is start loving yourself for who you are today. Once you start loving yourself you start treating yourself right and stop putting the wrong fuel into your body.
Secondly, DIET is not a good word to use. When we use this word we think that we are depriving ourselves of types of food so we tend to want them more and we also think of it only being for a short period of time.
Why not get into shape for life, not just for summer?
I can help.
References :
http://www.craigharper.com.au/onlinepersonaltraining

Wait a minute, you are about my weight and height. You aren’t fat, trust me. You are even abit lighter than me, I weigh 62 kgs

If you are looking at those "Super" models on TV or in magazines, and thinking "Damn, why can’t I be that fat", Don’t.

Though as always eat plenty of fruit and vegies, limit the amount of sweets you eat, and exercise daily, simple things like walking around the block, or taking your dog for a walk.

Do these things and you will maintain your fantastic figure
References :

Just the same old tried and true stuff that works, but will power is your greatest ally. Eat in moderation, Stay away from fatty foods as well as sweets. Walk 2 miles, exercise your arms and upper body early every morning. Repeat this routine again in the evening.
References :

you need to concentrate on 2 things: healthy eating and healthy exercise.

healthy eating tips:
-try to stop eating chips, candy, fast food, ice cream, gatorade, lemonade and other sugary drinks, etc.
-drink lots and lots of water throughout the day, including inbetween meals when you start to get hungry. it will fill you up so you won’t snack, and it’s great for your skin AND your metabolism!
-fruits, veggies, low fat yogurt, string cheese, and granola bars make GREAT healthy snacks.
-DO NOT DEPRIVE YOURSELF! you will eventually cave, pig out, and become unfocused and unhappy. lol. reward yourself after a good week of healthy eating and exercising with a small bowl of ice cream or a candy bar. have a small treat on a friday and on a saturday, for instance. during the week you will have something to look forward to, and hopefully that will keep you motivated to keep eating healthy and working hard! and 2 treats a week is NO BIG DEAL, anyways!

exercise:
-try to do cardio daily, even if it’s just a 40 minute powerwalk!! running is ideal, and you should try to run/jog for 30 minutes for 4 times a week and powerwalk the other days… on the running days, go at a slow pace if you’re having a hard time running for the full 30 minutes, and if you really can’t just jog for as long as you can then powerwalk then jog more once you catch your breath. push yourself, though!

good luck.
References :

Okay the best way to lose weight is to concentrate on 2 main things, this is your diet and your workout.

—Diet—-

You need to get both of them right, now your diet should work like this… you should be eating a meal every 2-3 hours but not a junk food snack/meal. When i say meal i mean something which is healthy ie you might have some pasta with tuna, or a quick banana as a snack. The foods you eat should be COMPLEX carbs ie pasta, brown bread etc etc. You also want to try and get as much fruit + ved in a day. Make sure you have a good amount of protein throughout your meals.

Now you also need to work out your Basal Metabolic Rate, this simply tells you how many calories you burn a day, you need to find out how much your actually eating now its most likely to be in excess if it is you want to TRY and cut down 500 calories and stick to your new total amount. This shouldnt be hard because you will be eating Complex carbs which are just as filling but have a lower calorie count but are better for you than empty calories which are found in simple carbs.

—Workout—

Here are some tips for you

Okay now for your workout what you want to be doing is concentrating on many different types of cardio exercises. These are your jogging,swimming basically anything that makes you sweat and makes your heart pound. If you can join a gym as they have a lot of cardio machines there. Now once you get in to the hang of say jogging, what i mean by this is say you jog 20 mins everyday eventually you will come to a point where your not losing anymore weight this is like hitting a brick wall, this means you need to up the game, start jogging that extra five minutes a day, start taking that one less suagr in your cup of tea.

The most important tip to remember is to vary your cardio routines. Your body gets used to the same cardio routines done over and over. By varying your routine, your body will have to adjust, and thus causes a rise in the metabolic rate, thereby burning calories faster. But how many people do you see walking everyday in your neighborhood, or on the same treadmill or elliptical machine at the gym, and their body never seems to be changing. They do all that work and see no visible results. That is because the conventional wisdom is to get some form of cardio 3-5 days a week at 30 – 60 minutes.

A better alternative is high impact interval training. High impact training could include doing a warm-up of 3-4 minutes on a treadmill, followed by 1 minute at 8 mph, then 1 1/2 minutes at 4 mph, then run 10 mph for 1 minute, then walk at 4 mph for 1 1/2 minutes. You can repeat this 3 or 4 times to get a very effective, and not boring cardio workout.

You can also incorporate running or walking stairs, or do short sprints. The sprints need not be long (20,30, 50 yards), and you rest by walking back to the starting point. These are very effective. Have you ever seen a fat person running the 100 yard dash at the Olympics?

And often overlooked is the jump rope. Do short bursts of jump rope at a brisk pace with some faster paced, or double jumps, or criss crosses mixed in.

By applying these cardio tips on how to burn calories fast, you should be able to jump start your metabolism, and make progress towards your fitness goals

I can guarantee you that you will lose weight i have had to both GAIN and LOSE weight as i was an ex boxer I assure you that this will work, but the most important tip is motivation from YOU!

Best Of Luck

Feel free to ad me on "IM" if you have any questions
References :

swim everyday the most complete activity it involves all the body the internal organs plus the hydromassage so great for the skin and relaxation walk 3 miles a day eat lots of fruits and veggies some good lean proteins good luck
References :
i practice all of the above plus i take collagen-c by neo cell and i take fish oil capsule with omega 3 fatty acid good luck try it at least for 10 days good question

Go and do things that keep your mind off of food. If you can get lost in a book, read it. If you can walk around to where restaurant and food are not along the way, walk. …
References :
life

This question has been answered many hundreds of times here. The answer doesn’t change because someone new posts the question…

Don’t "diet" make a lifestyle change. Any diet you go on may help you lose weight but you’ll tend to gain it back if you go back to your previous ways.
Eat a healthy well-balanced diet all the time…keep junk food, fast food, sweets, sodas, etc to a bare minimum (the occasional treat if you feel the need). Keep your calories over 1200 when trying to lose weight, and go for 4 – 6 small meals a day to keep your metabolism up for longer…add to that a lot of water, and at least 1 hour of exercise at least 5 days a week and you’ll be on your way!

When you reach your goal, simply modify your calorie intake and/or exercise to allow you to maintain your weight instead of continuing to lose.
References :

I tried many different way to lose my weight, but nothing worked untill I got this amazing way. It works amazing and I lost my weight fast after I got correct way. I lost 13 pounds in 3 weeks and it was so fast. If you are serious and really want to lose weight you should check this out. You can find information here http://fly2.ws/xrxtwXD
References :

Please start doing kapalbhati pranayam as advised by baba Ramdev in Aastha channel for 10 minutes daily
References :

Experts recommend that you accumulate one hour of physical activity every day to stay healthy or improve our health. Obviously this is also good if you are trying to lose weight and keeping it off.

The rule is the more intensive the activity is, the shorter the duration of exercise. As you progress into activity with moderate intensity, you can cut down to 30 minutes a day for four days per week.

There are 3 types of exercise that your body needs to keep healthy – cardiovascular, flexibility and strength. Cardiovascular activities are those ranging from moderate to vigorous exercises.

Here are some of the light, moderate and vigorous activities:

http://rapidweightloss.nmaskuri.com/cat/general-weight-loss-tips/
References :

drink lots of water, and eat regularly. don’t starve yourself, because once you start eating again, you’ll gain everything back, trust me.

eat lots of fruits and veggies, and if you eat bread, make sure it’s whole grain. white bread is pretty fattening. you can also eat lean meats, like fish, turkey and chicken breast. eggs also help when trying to lose weight.

skip out on sweets, candy, sugary foods, chips, ice cream, cake, and cookies.

if you feel hungry, but don’t want to over eat, chew gum. it’ll keep your mouth busy and it tricks yourself into thinking your eating.

cut out ALL soda! if you stop drinking soda, it helps you out a lot!
and don’t forget to exercise!

try walking, jogging, jump rope, dancing, bike riding and swimming. try exercising for 45-80 minutes a day.
good luck!
References :
personal experience

You don’t need a diet. You need a lifestyle change. Eat less, move more. Eat four to six small meals a day with breakfast being the largest and dinner being the smallest. Eat the majority of your calories early in the day. Avoid sodas and junk foods.
References :
Lost 45 pounds in three months last year without wacky diets or crazy trends.

Drink about gallon of water everyday.
Fall asleep and wake up at the same time everyday, and be sure to get enough sleep every night.
Eat within an hour of waking up everyday.
The specifics aren’t important, just shoot for consistency and the weight will come off. Also, shoot for no less than ten minutes of exercise a day, even if its just going for a walk.
References :

A lot of the answers you will see here will tell you to buy some sort of supplement. Don’t take diet pills. They are unnatural and dangerous. It is not the lack of pills that get us heavy; that is not the fix we need. It was (most likely) improper diet and lifestyle that got you the extra weight. That is the fix we need.

The best way to be healthy is through the principles of balance and moderation. You need to eat good food and eat enough of it.

When trying to lose weight, shoot to lose 1-3 pounds per week. No more. Don’t go hungry, just keep yourself filled with good, natural foods.

Don’t worry about calories. Caloric science is flawed for several reasons. 1) it assumes 100% absorption, but we all absorb and excrete different amounts; 2) It assumes all calories are processed the same, but calories from natural sources are burned more slowly and evenly than from refined sources; 3) It assumes that the amount of energy released by combustion (burning) in a lab is the same amount of energy released when the food is broken down enzymatically in the gut; 4) It assumes that the same exercise done by different people will burn the same amount of exercise, but different exercises will be harder or easier for different people; 5) Correlation does not prove causation. People who are heavier eat more calories: did the calories make them heavy, or did being heavy make them need more calories? Maybe they are both symptoms of a deeper problem. 6) people in China consume 25-40% more calories; even the sedentary office workers have more calories and less obesity than we.

Asian cultures have long ago figured out how we should be eating, Ever since we have looked to science to tell us how to eat we have seen more obesity and diet-related disease. If we eat like the Asians, we will look like the Asians. This doesn’t mean you have to eat Asian food, just adhere to the principles that are common to the different cultures and cuisines.

You should eat mostly vegetables, mostly cooked (cold and raw foods slow your metabolism because they need to be cooked in your stomach) and a wide variety, mostly fresh and in-season and local, simple grains (more rice, less bread), some fruit, a little meat, no dairy (it’s for infants and grows tissue), and no artificial foods.

Avoid artificial foods, including sugar substitutes. Don’t worry about calories, fat, protein, carbs, nor any one component of food.

There are several books that explain this strategy of eating. "The Asian Diet: simple secrets for eating right, losing weight, and being well" by Bussell explains the diet and its rationale. "The Asian Diet: get slim and stay slim the Asian way" by Tran has recipes that adhere to the principles. "The China Study" by Campbell has the science behind the recommendation.

Get some exercise every day, but not too much and not always the same exercise. Start slow and work your way up. Calisthenics are great, as is Tai Chi. Walking and swimming are also great. All other exercises should be in a wide rotation.

Follow the principles of balance and moderation and you’ll be fine. Most diets in America are not balanced nor moderate.
Source(s):
http://www.theasiandiet.com
http://www.thechinastudy.com
References :

Simple really. To lose weight, your calorie and fat intake should be less than your out take.

– Eat healthy;
Try to eat plenty of fruits and vegetables. Cut your meal portions into serving sizes so you’ll be less likely to eat too much. Eat until you are no longer hungry, DON’T eat until you are full. If you are hungry in between meals, have a light, healthy snack. Drink plenty of water because it fills you up but it doesn’t have calories or fat. Half the time you think you’re hungry, you’re actually thirsty, so drink away!

– Exercise regularly;
Five days a week, do 30 minutes of cardio followed by 15 of toning exercises. This will burn fat and tone muscles. (EXAMPLE: jogging, and then do pushups, crunches, box squats, etc.)
References :