Am 36 years old,5'4"ft, and now having 90kgs I want to reduce my weight but not with capsules intake but through diet and exercise. Please help me?

Cut out the white carbs: sugar, bread, pasta, rice, potatoes, box cereals.

Base your diet on fresh whole food: oily fish, eggs, fresh meat and chicken, lots and lots of green veg, some dairy, olive oil, whole fruit, nuts wholegrain. No junk or soda.

Turn off your television and stay standing as much as possible. Television encourages you to sit round eating mindlessly. And sitting turns off the hormone which encourages fat burning. Stand up for stuff like making phone calls, and surfting the net. Record your favourite programs, and watch those only. Don't sit waiting to see what comes on next.

Be generally active, but don't assume that a sweaty session in the gym gives you licence to eat all your like afterwards.