Gaing weight is very easy when compared to losing it. For men fat accumulation is more in the belly region . Fat loss over tummy region will take little long time. It is can made easier by following a good healthy food intake and exercise. Initially start with moderate exercises like walking for 30 min briskly slowly increase to 45min but not more than it. Cardio for 45min is a very good exercise it includes walking, cycling, running, swimming.cardio is a kind of exercise which includes all the muscles of the body. Add 20 min of strength training 5times a week. Maintain a healthy diet which includes oats, egg white omlette, brown bread, broken wheat upma, ragi java for breakfast, brown rice or 2 pulka,1cup of boiled vegetables, big bowl of raw salad, 1 glass of butter milk. Sprouts , 2 marie biscuits ,1 cup of green tea in the evening, salad and soup for dinner. After 5pm carbohydrate food is not required. Drink 3 litres of water daily. Avoid deep fried foods, white rice, sugar , maida and its products, alcohol, sweets, cold drinks, white bread, junk foods, ice creams chocolates,. if this diet plan is followed easily 2 to 3kgs are lost per month. Diet is very important. It contributes 80% in weight loss where as exercise contributes 20%. NO DIET IS COMPLETE WITH OUT EXERCISE.