•A health diet rich in fresh fruits and vegetables, whole grains, and fat free or low fat dairy products, along with regular physical activity, can help most people manage and maintain weight loss.

• Whole grains/ pulses supply fiber, protein with sprouts and green leafy vegetables provide the availability of Vitamins and minerals.

• Choose fresh food instead of canned or frozen in sweetened fruit juices. Eat whole fruits often as they are higher in fiber than fruit juices.

• Use raw vegetables as salads. Include dark leafy vegetable and legumes several times a week. They are especially good sources of Vitamins and minerals. Legumes also provide protein and can be used in place of meat.

• Restrict on the fat you add to vegetables at the table or during cooking. Avoid spreads or toppings.

• Choose few foods that are high in sugar, candy, sweet desserts, and soft drinks.

• To get fiber you need to choose serving a day of whole grains i.e. whole wheat flour, oatmeal, dalia, cornflake etc.

• Choose skim milk and non fat yogurt often as they are low in fat content.

• Choose lean meat, poultry without skin, fish are the lowest in fat. Boil, roast these foods instead of frying them.

• Nuts and seeds are high in fat, so eat them in moderation.

• Drink plenty of water.

Carb Cycling in my opinion is the best way to loose weight without sacrificing muscle mass and overall health. It is basically manipulating your Protein, Carbs and Fat intake on variable days. Below is an easy way to tabulate your food intake based on your goals. Working out is equally necessary if you want better and much faster results.

There is one simple rule when it comes to loosing weight : Eating more calories than your body requires will make you gain weight and burning more calories than your requirements will make you loose weight.

Mind my words that when you loose weight, you also loose muscle mass which is not good. Try to maintain a balanced diet while staying in caloric deflicit. Working out a minimum 3 days a week is compulsary.

spending more energy than you consume, doesn’t matter how, but, exercising have more benefit than dieting, do both if possible

Exercise is necessary. Exercise is just not for loosing weight but it will make your metabolism in optimum manner that will lead to healthy life and will help you to loose your weight . Loosening your weight not only depends only on physical exercise but it will also maintained by the whole lifestyle what you follow throughout the day.