Being active is important for any weight-loss or weight-maintenance program. When you are active, your body uses more energy (calories). That means when you burn more calories than you consume, you lose weight. To lose your major portion of weight, most people need to reduce the number of calories they consume. In general, most of the people need 1,600 calories per day to do our daily activities effectively, but to lose 1.5 to 2 pounds (1 to 1,5 kilograms) a week, you need to reduce your daily calories by 500 to 750 calories by eating Magic Diet. This diet included low calorie foods such as salads, fruits, soups, juices, veggies with oil-free dals, and steamed vegetables with spices. Avoid roti, rice and any items made from any gains and fried snacks and sweets. One thing to remember is that you might need to decrease calories further to continue losing weight or maintaining it.

Diet or exercise: Does one matter more: Most people ask this question. The answer is both are important. Diet has a stronger effect (80%)on weight loss than physical activity (20%) does; physical activity, including exercise, has a stronger effect in losing your weight faster and help in preventing weight regain after weight loss. In addition to helping you lose weight, exercise has many other benefits, including improved mood, stronger bones, and a reduced risk of many chronic diseases. The following 5 exercise for weight loss are recommended since they are safe, easy to do and no exercise machines are needed

1)    Walking: Physical activity, such as walking, is important for weight control because it helps

you burn calories. If you add 30 to 60 minutes of brisk walking with deep breathing to your daily routine, you could burn about 150 more calories a day. Of course, the more you walk and the quicker your pace, the more calories you will burn. Walking everyday helps you to lose weight, maintain weight loss or meet specific fitness goals. There is no need to count your steps or kilometers. Reducing sitting time is important, too. The more hours you sit each day, the higher your risk of metabolic problems. Heart patients can have normal walking without food.

2)    Surya Namaskar:  Surya Namaskar involves 12 steps. It can be easily done daily with 3-5

sets. Increase it to 30 sets gradually, with time. In case you have any pain in any part of the body, discontinue and consult a doctor. Here are a few tangible benefits of regularly practicing the routine. Strengthens Muscles and Joints, improves skin texture, complexion, functioning of the digestive system, helps in weight loss, improves functioning of menstrual cycle, reduces anxiety, and aiding detoxification.

3)    Skipping: Skipping or jump rope to your daily routine can help contribute to achieving a

calorie deficit, which is needed for weight loss. Jumping rope is an effective workout that can burn many calories in a short time frame. For example, 20 minutes of jump rope can burn up to 241 calories for a 200-pound (91-kg) person. People who have joint pain avoid skipping.

4)    Aerobic exercises: Moderate aerobic exercises includes activities such as brisk walking,

swimming, rowing, mowing the lawn or gardening that stimulate and strengthen the heart and lungs, thereby improving the body's utilization of oxygen. Vigorous aerobic exercise includes activities such as running and aerobic dancing such as Zumba, Jazzercise, Ballroom Dancing, and Masala Bhangra.

.5) Cycling: Riding a bike is healthy, fun and a low-impact form of exercise for all ages. Use cycling your daily routine by riding to the shops, park, school or work. It can help to protect you from serious diseases such as stroke, heart attack, some cancers, depression, diabetes, obesity and arthritis.

Weight loss through diet without physical activity, especially in adults and older people, can increase age-related losses in bone density and muscle mass. Adding walking, aerobic exercises, skipping, cycling and Surya Namaskar to your Magic Diet helps program helps to counter the loss of bone and muscle mass.