Mindset control

· Focus on staying fit, not slim.
· Set realistic goals; The body builder on that poster should serve as an inspiration and not a model for you to emulate.
· Accept plateaus as normal and work towards inventing variations
· Never panic or sulk if you do not get that "footballer" physique in a couple of months. Go easy and do not always dream of flaunting your 6-pack on a crowded beach.

Eating Right for Weight Loss

· Banish those "mega" meals and eat only to your stomach's needs, not your mind's.
· Do not punish yourself with super-small diet. Eating less than what your body needs for energy does more harm than good. Switch to balanced diet instead. Low-carb diets alone will not get you closer to your goal.
· Eat more natural foods: fruits, vegetables, plenty of liquids like water, coconut water, fresh juices etc.
· Eating slowly has two benefits: you enjoy the taste of the food that you eat and the urge to eat more gets reduced.

Eating Right for Weight gain

· Split your 2 large meals into 4 parts, meaning, eat medium-sized portions 4 times a day.
· Consume a good amount of protein preferably from plan sources but it is always important to eat a balanced diet instead of only Proteins or only Carbs.
· Make it a point to eat nuts and dried fruits. However, as a general thumb rule, eat no more than a total of 4 nuts per day be it single type (say almonds) or assorted (almonds, walnuts etc).
· Drink lots of water.
· Try fruit salads or whole wheat vegetable sandwiches instead between meals.
· Eat logs of high fiber veggies like plantains, green leafy vegetables, carrots, legumes etc. Your primary goal is to stay fit and healthy; You do not want to bloat, do you?

Exercising Right for Weight Loss

· Real time jogging early in the morning has no substitute. If you want to shed the extra flab, keep running until you wear out your sports shoes every six months!
· If you want variety, try tread mills or elliptical trainers. They are also very effective.
· Do strength training with moderate weights but consult your physician before you start preparing your routine.
· Staying fit is not always expensive. Try playing Shuttle badminton with your neighbors, or get a small membership at a swimming pool near your house, or even play hide-and-seek with your kid. Say No to lifts and use stairs instead.
· Enrolling to a martial arts class like Kung-Fu or Krav Maga may also be helpful for some people. The advantages of this are that it lends variety, makes you fit and teaches you some self defense tricks as a bonus.
· You will be completely blown out if you see the benefits of floor exercises such as sit ups, squats, push ups and some simple techniques like boxing in the air!

Exercising Right for Weight Gain

· Aerobic exercises are fabulous in general, but may not do much good for gaining weight.
· Strength training should usually be done beyond the point of failure but exercise caution not to overload your muscles just too much.
· Try dead lifts, bench presses, barbell rows, pull ups and bar dips but only with the help of a certified trainer.
· Free weights such as dumbbells and other equipment like bull workers can be used to train the muscles for maximum gains.
· Rest appropriately – it is only during rest that your muscles get built, not during workout. For this reason, never work out the same muscle group daily. Leave a gap of at least two days.
· You could try a sample routine: 20 squats, 10 bench press, 15 Triceps routines, 10 military curls, 10X2 bicep curls, crunches, 25 pushups.

Disclaimer: This is not intended to replace professional advice and should at best serve as general information or tips. You are prompted to seek professional advice from practitioners in the field to help you further blissful Experience!