Body weight reduction - Doctors advice

I have come across this nice, simple, practical advice from my Doctor J.S Pasricha... Would like to quote it here:

Plan for Reducing Body Weight It is being increasingly realised that obesity is associated with a large number of diseases, and the doctors frequently keep advising people to reduce body weight, and remain thin. There are several diets or approaches for reducing body weight and most of them do succeed, but once the diet control is stopped after achieving the optimum weight, the obesity is likely to return. Strict diet controls cannot be maintained for long periods. We therefore believe that weight reduction should be done as a natural slow process rather than adopting a strict regimen. For reducing the body weight, one should take the following steps: Take fixed quantities of food at reasonably fixed intervals. And do not eat in between the meals. Missing a meal is not effective because the patient tends to over-eat during the next meal. Maintain normal routine physical activity, with or without exercise, and check the body weight every day under the normal specified conditions. Keep a daily record. The changes in the body weight will decide whether you are taking more food, adequate food or less food. Increase in body weight means taking more food. Decrease in body weight means less food. Maintaining the same weight means taking adequate food. To reduce body weight, it is necessary to reduce food intake and increase physical activity. Decreased food intake with decrease in physical activity will not lead to weight reduction. Increased physical activity with increased food intake also will not lead to decrease in body weight. Decreased food intake with the same physical activity will also lead to weight reduction. Increased physical activity without increasing the food intake will also lead to weight reduction. If a person loses 100 gm of body weight every day, he will lose 3 Kg of body weight every month. And it is so easy to lose 100 gm every day. Just a reduction by half a chapatti in one meal or reducing a large table-spoon of rice in a meal once a day is expected to achieve this effect. If you wish to take some extra food as during marriages, or social parties or even otherwise, compensate by reducing some other food item.