Weight loss - Sedentary job

Q: I am a 43 year old man my weight has increased gradually over the last ten years to 75 Kgs. I have a sedentary job with very little time for exercises. What can I do besides controlling my diet to lose 10 Kgs.

A:Eating less is not a solution to your problem. What you need to do is strike a balance between the calorie intake and those expended during the day. Your sedentary job and busy life adds to the problem. This does not give enough opportunity to your body to burn the extra calories. Work out an exercise pattern for yourself depending on the availability of time. Begin with 15-20 mins exercise and gradually increase the time to 30-40 mins. Start with a warm up exercise and then include other abdominal exercises.Here are some tips for exercising success:

• Choose activities that are fun, not exhausting.
• Add variety and try not to rely too much on one activity, but develop a regime that you enjoy. That way, exercise will never seem boring or routine.
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing that is appropriate for the weather and the activity.
• Find a convenient time and place to do activities. Try to make it a habit, but be flexible.
• Use music to keep you entertained during exercise.
• Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising three or four times per week for 30-60 minutes.
• Keep a record of your activities. Reward yourself at special milestones.