Want to lose weight. Can you help me. ?

As with any weight loss plan, you will need to couple this with an exercise routine which is equally easy to follow. A good weight-loss diet is one which helps you drop kilos while improving your overall health. This food plan will make sure you never go hungry or even feel like you are on a diet. Things you need to be particular about are following the plan closely and maintaining regular, fixed meal times every day, because erratic eating causes the body to store fat. Breakfast: A bowl of cereal (of your choice, except sugar-coated varieties) with skimmed milk Egg whites (boiled or poached) Wholegrain toast with a low-fat spread Fruit or fruit juice Tea or coffee with skimmed milk and a sugar substitute (optional) Mid-morning snack: Handful of nuts Glass of water with lemon OR green tea Lunch: Rotis Vegetables lightly cooked in olive oil Dal Salad OR a wholegrain sandwich with low-fat filling, eg: veggies with chutney or hummus, egg with low-fat mayo etc. Evening Snack: Fruit OR idlis OR khakrasTea/ coffee with skimmed milk and a sugar substitute (optional) Dinner: It is extremely important to eat your dinner at least 3 hours before you lie down in bed, in order to prevent fat storage: Soup Salad with a low fat dressing Lightly cooked chicken/ fish/ lentils Drink plenty of water through the day. Have a glass between every meal and two glasses before, during and after exercise. If you find yourself craving chocolate, wafers or any such sinful foods, you have two options: a. Go for a low-fat version of it or,  b. Have just one bite of it to satisfy the urge.  But make sure you don't do this more than once a week! Don't forget to Exercise which will simply put, your body needs to burn more calories than it is consuming in order to lose weight. So while your diet takes care of not adding on unnecessary calories, exercise takes charge of burning the accumulated calories/ fat. Here's a very simple exercise to help you burn off the kilos: Walking! You need to walk 5-6 days a week for a duration of 45 minutes. Start off with a 7-minute warm-up of walking at a medium pace.