No Gym, No Trainer just hard work to lose 105 lbs

My Weight loss Assistant - MyFitnessPal App - Started using it in June 2013 when I weighed 251 lbs till Dec ' 2013 and then started using again from Oct '2014

I have struggled constantly with weight loss - from when I was 17 till now at age 37. I Lost weight, gained it back and then lost it again - 13 times - this time for good.

Born and raised in Calcutta, West Bengal, India, I was mostly healthy and fit till age 17 (I used to play cricket & soccer regularly and occasionally go for runs in the morning, even played rugby for one season), but then I ended up eating junk food everyday (mostly Red Meat with white flour Parathas) thus gaining a lot of weight and a Brain Cyst after 2 years due to worms that managed to go from my intestines all the way into my Brain - thus putting an end to any exercise for 6 months

                                          Jan 2013 - 305 lbs

                                         Today - 3/9/15 at 199 lbs
There will be continuous learning with regard to what works and what doesn't; what is good and what is not good for you, but below are the lessons I have learnt so far:

Do's

1. Always Eat on time

2. Always Eat your meals as follows:

    Break fast - Heavy 

    Lunch - Light

    Dinner - Very Light - early - at least 4 hours before going to bed

    (Assuming you are working or following a day shift schedule, not night shift)

    Light and nutritious snacks - every 2 hours after regular meal - Like Fruits, unprocessed nuts/dried     fruits, yogurt, Carrots/Cucumber, Salads etc. Anything that is low calorie and low sugar/Low               Carbs

3. Stop eating and drinking (Except Water) After 7pm (or 6pm, the earlier the better) -

4.  Use Agave Nectar/Honey/Jaggery/Brown Sugar or white cane Sugar only in moderate quantities(Do not use artificial sweeteners     like Aspartame, Sucralose, Stevia, Acesulfame Sulphate (You can google the harmful effects - Brain damage, craving for more real sugar etc.)

5. Most importantly, At every meal, leave some room in your stomach - DONOT EAT TILL YOUR       STOMACH IS FULL- The Brain takes at least 30 minutes to signal that your stomach is full. Just       give it a try - Eat a light meal (not too light) - Stop eating just before you are fully satiated - you may not feel satisfied at that point, but you will feel really satiated/full after about 30 minutes (exact time may vary)

6. Drink Lots of Water throughout the day. Especially just before a meal. However, do not drink             water immediately after a meal as it will dilute the food in your stomach thereby reducing                  digestion/delaying digestion. When drinking water after a meal, always drink at least 30 minutes        after you finish your meal

7. Drink Freshly made unsweetened Fruit juices, especially lemonade (with a little sugar and salt if         required as Lemon juice has very good detoxing effects)

8. Exercise - at least 30 minutes a day (Ideally 45 minutes) at least 5 days a week. The best combination of exercise is a good mix of Cardio, Resistance (Weight training) and Yoga/Stretching after workouts if possible (At least 1-2 days rest a week is necessary to allow the body to rest and heal/repair)

9. Treat yourself once in a while to your favorite ice-cream or pizza (whatever your comfort food is) at least once a week or every ten days - that reduces your cravings and helps you stay on track

10. Eat more of whole grain foods - whole wheat etc. and eat more Lentils (Mung Daal, Mung Beans, Toor Daal, chick peas etc - these are high in Protein and other essential nutrients such as fiber, Potassium, Vitamins, Iron etc.)

11. Eat sufficient Prebiotic foods (Idli, Dosa etc.) and Probiotic (Yogurt) as these help increase your digestion (Prebiotic foods)

12. Eat plenty of Sea food, especially the wild caught ones instead of the farm raised ones

Don'ts

1. Avoid Foods and Sodas that contain High Fructose Corn Syrup (HFCS) - this is a leading cause of 

   Obesity, Diabetes & Fatty Liver disease - Google it and find out for yourself. Avoid Sodas like            Coke, Pepsi etc., Avoid sweetened Fruit juices - they either have too much sugar and preservatives      or have HFCS

2. Limit Caffeine intake - For those who must, try to limit Tea/Coffee to 2 cups a day 

3. Do not sit for more than 15 minutes at a time, max not more than 30 minutes - 

4. When eating out at a Restaurant, try to order the Sandwiches instead of the big Entrees/Main courses, even if you do (since they are usually very large servings, especially during Dinner) eat only half and take the other half to go - for a meal some other time. 

9. Limit Noodles and Pasta intake as these are High carb foods and very fattening especially when made with white flour
10. Avoid all foods that are injected with Growth Hormones and Antibiotics (Milk, Chicken, Beef etc) - Get Organic instead if you can afford it - Food with Antibiotics  kill the good bacteria in your digestive tract reducing your digestive capacity, making you more antibiotic resistant and makes you fart a lot more (search in Google - "Flatulence vadakayil") :-D ... So, instead try Grass fed Beef, Free range organic chicken etc. (have as less meat as possible)

Written more than Enough for now  -- Will add more as I learn more ... Happy Weight Loss!