Jack, first of all, change your food habit, because you need to reduce at least 10 kg and the initially it can be start with food habit. Eat six small meals a day rather than 3 or 4 big meals. Cut the fats from your diet and had fibrous foods and fruits. You need to drink at least 5 liters of water a day. No fast food, no oily food is advisable for you. Eat protein enriched food products for best result, but not mutton or red meat. Only chicken and egg white.
Do cardio and weight training as well as bar exercises like chin-ups.

There are some exercises that can make your total body fat to that specified limit.
• Cable Rowing
• Single hand dumbbell rowing
• Barbell bench-press
• Dumbbell bench press
• Dead lift
• Squats
• Running
And here are the exercises that will reduce your belly fat.
• Crunches
• Leg rise
• Hanging leg rise
• Leg circling
• Roman Chair sit ups
And here is the exercise for reducing love handles
• Dumbbell Sides
• Cable twist

Answered by Subhro , an ibibo Citizen, at 5:46 PM on December 10, 2008

Hi Jack, according to your height your weight should be 75 to 78 kgs. You are 8 to 10 kgs over weight. In order to reduce excess weight, you need to eat fewer calories and also burn extra calories through an exercises schedule. It won’t be a healthy weight loss if you do not devote some time for exercise. You need to plan your day in advance and take out at least 30 to 45 minutes for exercise. Healthy diet and exercise is the best way to reduce excess weight. Giving you some tips to reduce excess weight:
1. Do aerobic exercises (walking/cycling/swimming) to burn extra calories and a weight training workout to help tighten and strengthen the muscles.
2. Do brisk walking, cycling or swimming for 30- 45 minutes thrice a week.
3. Perform weight training exercises on alternate days.
4. Eat low fat, low calorie diet.
5. Include variety of low fat foods in the diet.
6. Include green leafy veggies, fruits, salads, nuts, low fat milk, and low fat paneer.
7. Avoid oily, fatty, junk and processed foods.
8. Drink plenty of water.
Remember losing 2 to 3 kgs per month is advisable and it’s healthy too!

Answered by Meera , an ibibo Master, at 6:10 PM on November 25, 2008

According to the information yo provided me with your body burn apprx 1910.9 calories every day. Now depending on how many calories you consume in days this could be either good or bad. IF you do consume less than1400 to 1500 calories in a day then you are leading a very unhealthy life style. I was about a 115 kgs till about two months back, now i weigh 93 kgs. I personal was not very comfortable going to a gym because of my weight, and tired a whole lot of stupid stuff to get back into shape, with every time i failed i felt more discouraged. One day i found this company called X-attack through google. their concept looked really interesting , it was a extreme 90 days based in home training program, with ton of workout to do at home, and a hot shot nutritionist dedicated to make program for you, they even had a free fitness consultation number their so i called them. They really seemed to know a lot about the anatomy of a body , and nutrition and all that stuff. I have been of this program for a a little over 2 months, My body is finally talking a shape, i still have a long way to go but the way does look promising. I did all this by workout out and eating right . No crazy pills , crash diet , or stupid creams, my hard work. But you kinda do have to be motivated and to follow this program as its not a cake walk, but if you do live through it then the results are worth the pain. They are a Canadian based company that recently started in India. I hope this ends your quest to loose weight effectively . here is their web link if you want to get more info
www.xattack.in

Answered by rashmi sharm , an ibibo Citizen, at 2:08 PM on November 25, 2008

Here are some simple steps you must follow to reduce weight:

1. Stretch your meals to, at least, 20 minutes or longer.
2. Drinking 8 glasses of water a day is important to your health, your normal diet and to help lose weight.
3. Go fat free or low fat diets.
4. Increase your metabolism by as much as 40% by using hot and spicey foods such as hot peppers of all varieties and mustards.
5. Begin a stress management program including some exercise and relaxation exercises.
6. To lose weight faster, reduce your intake of caffeine. Caffeine leads to an increase of insulin in your body, which retards the burning of your stored fat.
7. Increase your intake of fiber rich foods. They will help fill you up faster and will help all the food you eat pass through your digestive system more easily.
8. Exercise is probably the most important key to increasing your metabolism and burning off excess fat.
9. To lose weight quickly, never skip a meal.

Answered by Hem%40nt .... , an ibibo Master, at 12:02 PM on November 25, 2008