There are, however, no magic remedies, despite what one might read. Exercise is important in any weight-loss program because it converts calories into heat or mechanical energy; the more one exercises, the more calories are burned. If one exercises infrequently, metabolism slows down, fewer calories are burned, and more are converted into fat and stored (potbelly).

• Keep away from diet pills - they are very harmful to your body.
• Reduce calorie and fat intake (especially animal fat (butter) and oil that contains cholesterol), better use olive oil (or any polyunsaturated oil).
• Exercise regularly (at least one-hour daily - walking, bicycling or swimming).
• Keep your sugar and cookie-containers locked.
• Do not eat any chocolate, ice cream, cake or candies.
• Do not drink alcohol, liquor or beer (they are high in calories).
• Do not eat hamburgers, sausages and other junk food.
• Choose food, which is labeled low in fat, low in calories or non-fat.
• Make homemade fruit juices (no sugar added).
• Cook your meals at home because this is the only way you know what you eat.

The following foodstuffs should be included in a healthy diet:

FRESH VEGETABLES:

Eat fresh vegetables every day: Spinach, chives and garlic, scallion and leek, red beet, tomatoes and onions, red or white cabbage, celery and carrots, bean sprouts (fresh), broccoli and green peas, fennel and cauliflower, potatoes and squash, turnip and cucumbers, artichokes, Brussels sprouts and red or yellow peppers.

Tofu or bean curd, sesame oil (sparingly), honey (sparingly), mushrooms (fresh), ginger root (fresh), salt & pepper (sparingly), red chilies (fresh or dried), mixed herbs (fresh or dried), parsley (fresh), sage (fresh), nettles (fresh in soups).

FRESH FRUIT:

Eat fresh fruit every day: apples, pears, plums, peaches, grapes, lemons, oranges, tangerines, grapefruits, wild berries, pineapples, papayas, bananas, cherries, lychees, mangoes, guavas, gooseberries, figs, melons, and strawberries.

Do not use processed foods or drinks, make your own juice from fresh fruit (no sugar added). Use whole-wheat bread and other whole-grains, breakfast cereals without sugar and oats. Whole-wheat noodles, spaghetti (pasta) and fresh cottage.

In case you are not a vegetarian; eat a moderate amount of broiled or roasted meat, poultry, fish, and lean meat (white meat is healthier than red meat).

The benefits of exercising daily and consuming a controlled diet include:

Burning off fat and building up muscles and a strong and pleasing body.