Weight reduction – DO's

* Walk:  for 3 kilo meters or more per day.
* Exercise:  Do exercise like Swimming, cycling, running, brisk walking etc. daily.
* Breathing exercise:  take 25 to 100 deep breaths, 3 times a day, in fresh air, before food.

* Yogic postures:  suggested for weight control like snake postures, halasan, chakrasan, tadasan, boat posture etc.
* Yogic process [kriya]:  like Kapalbhati, Agnisar, etc.
* Yogic locks:  like Udyan lock, anus lock, etc.

* Be active:  play out door games which you like. Minimize the usage of vehilces.
* Fire ceremony:  or campfire, sit close to fire till you feel heat.
* Balancing:  Balance fire and water elements in your body. Keep basic and naval energy centre balanced.

* Water:  Consume 3 litres of water per day.
* Fat free:  Use milk and other products fat free. Select diet product whenever choice is available
* Fibre food:  Eat high Fibre food, green leaves, and salads in food.

* Raw food:  Take 60% of your food as raw food. Consume food with less caloric value like salads, green leaves in    more quantity. Use raw fruit pieces, in place of fruit juices.
* Use simple food:  prepared at home. Avoid complex foods.
* Early dinner:  Take dinner three hours before sleeping. Consume light and minimum food in dinner.

* General:  Eat food with awareness, silently, minimum quantity, recommended is 24 bites in one time.
* Keep a gap:  of 3 to 4 hours between two meals.
* Calories:  Keep a calories chart with you. Use food with fewer calories. Be aware of high calorie food when you go to a party.

* Conversion factor:  1 gram oil = 9 calories, 1 gram sugar = 4calories.
                                    1 gram protein = 4 calories
* Diet Planning:  Plan to reduce 300 grams weight per day, out of which 150 grams should be reduced by exercise and    150 gram by diet control.

* Dry fruits:  Consume in little quantity.
* Food selection:  Reduce fat foods only; continue to take required quantity of proteins, carbohydrates, minerals etc.
* Non-vegetarian Food:  Avoid non-vegetarian food, especially meat.

* Life style:  Be relaxed, be natural and be with nature.
* Positive foods:  Use positive foods and fresh food in life.
* Fast:  Keep fast once every fotnight, and take food only one time once in every 7 days.
* Herbal medicine:  Take herbal medicines like, [triphala], and ishabgol to keep your stomach clean.

  Weight reduction - DON’T's

* Fried:  Don’t eat any fried, oily food or nuts.
* Sweets:  Don’t eat sweets or items prepared from butter, ghee etc.
* Bakery Products:  Don’t eat bakery products like biscuits, cake, bread etc.

* Diary products:  Don’t eat dairy products like milk, sweets made out of milk, cheese, panner, butter, Ghee, Yoghurt, cream etc.
* Other Foods:  Ice cream, chocolate, cold drinks, fizzy drinks, and food with more calories.
* Taste:  Don’t use additional sugar, salt, cream with food. You can create taste with the help of spices if needed.

* Prepared Food:  Junk food, repacked and processed Foods, food with additives, preservatives, colours, chemicals,    and essences, old grains, food prepared before eight hours.
* Deep fridge:  Old food and cold food. frozen food or food stored from long duration,
* Outside food:  Don’t use out side food and repacked food.

* Alcohol:  Don’t use alcohol in any form.
* Life style:  Do not eat upto the brim, do not eat food at night, do not sleep in daytime, do not sleep within three hours of    dinner, do not eat before last food is digested, and until you are really hungry.
* Fruits:  Avoid sweet fruit like Watermelon, mango, banana, chiku, Custer dapple, litchi etc.

* Do not starve:  Never start crash dieting; during dieting also one should take minimum 1500 calorie per day.