Hi,

I am harika I am 30 year old and having 72 kg weight and height is 5'3'', I have reduce my weight please advise me how to reduce my weight

Carbs are my downfall as well and I gained over 70 pounds when I was pregnant. I have lost it all and here is how... I don't count carbs... at all... but I look at fat calories. For instance 1 or 2 teaspoons of butter is 110 calories but also 110 fat calories which means that is nothing but fat. So I buy the spray butter (different taste and you'll have to get used to it, but if you want the carbs you'll have to trim somewhere else). The spray butter has 0 fat calories. So every time you use butter you have just cut 110 fat calories. You can also buy the light butter in the tubs but if you really want to lose the weight you need to trim more than just the light. Same goes with mayonaise... this is really really fattening. So on this one I buy the light. (40 fat calories in stead of 80 for a teaspoon). I eat animal crackers, granola bars, fig bars, pretzels, yogurt, grapes, salads (with low fat calorie dressings) for snack foods, and for ice cream you can go for fudgcycles (these are low in fat calories). Cheese.. you can buy at walmart fat free shredded cheese for your salads... it is actually OK and has 0 fat calories. I lost all my weight over about 6 months and I still eat like this today. Sometimes I sneak in a piece of cake but the next week or even 2 I am back to the rigid diet. Jelly has no fat calories but peanut butter is loaded, so I eat jelly sandwiches... remember though you need some protein so peanut butter is not all that bad even twice a week. Milk isn't too bad and I remcommend you drink this daily so you don't lose calcium. Water, water, water, water. I keep my fat calories under 150 when I am dieting, and in fact have gone as low as 100. You should count your fat calories that you normally eat for 3 or 4 days and cut it in half to start. You can go lower if you want as you get used to the lower fat caloric intake. Exercise program with this, even if it is minor at first. Jumping jacks, walking (somewhat fast paced), marching in place... any activity for 20 minutes 3-4 times per week. Every other day would be good. When you start to feel your tummy growl, that is a good.. your tummy will shrink... grab a small small snack to just subside that hunger or wait until the next meal. 5 meals a day are OK.. small, watch portions. Breakfast, snack, lunch, snack, dinner, snack. Don't eat past 6:30 at night and eat an early dinner. Good luck