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When you are losing weight, you should exercise and diet together.

If you exercise without dieting, you will get bigger appetite, which

will lead to increase of weight, or muscle grow

underneath the fat layer, and make you bulkier. If you diet without

exercising, you will become flabby and will have excess skin. For

diet, go wheat free. No pasta, pizza, bread and so on. And no food

after 7 p.m. People achieve marvellous results with it. Depending on

your initial weight, you can drop upwards from 20 pounds a month. If

you don't eat wheat then you don't eat all those sticky, fatty goey

cakes, you don't eat junk food, and you don't eat biscuits. But your

diet is still balanced. It costs nothing, and you do not have to

calculate points or to buy special meals or plans. For exercising,

start with walking, and then switch to running/jogging. Running is the

most efficient and calorie-burn exercise ever. If you are overweight a

lot, walk first or you may have health complications (heart attack,

disjointed bones and so on). Weight lifting is a good means to target

your problem areas for men and women. It's not necessarily to become a

bodybuilder or even join a gym - a couple of dumbbells will help you

to target your problem areas (stomach, butt, legs, arms, chest).

HIIT Training (High Intensity Interval Training

Great for losing weight quickly and improving fitness.

If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit.

Here are the golden rules:

Initially cut down to 1200 (women) - 1500 (men) calories.

Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved if you don't have the access.

Don't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.

Drink 3 litres of water per day. You can have a green tea at the end of the day.

Limit your fruit in take to 2 pieces per day.

Never eat dinner after 6pm.

Adopt of low GI eating plan this is sustainable for life!

Make low fat dairy choices

Follow this menu plan as a suggestion:

Breakfast 7am - 1 cup hot water w lemon

20 minutes later have a bowel of oats w water (no honey) OR

fruit salad w low GI soy yogurt

Snack 10am - pear or apple (both low GI)

Lunch 12.30pm - muligrain sandwich w 50g tuna & salad (no butter)

Snack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt

Dinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato

Snack - 1 scoop of low cal low fat ice cream (if hungry)

Exercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between.

Cardio needs to include running, go hard up stair wells and cycling. If you have access to a gym include boxing and spin classes as well. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.

To maintain you can increase calories to 1500 (women) - 1800 (men) and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 (women) - 1500 (men) cal and 6 sessions again.

Good luck it worked for me it can work for anyone.