I need meal plan and exercise plan to lose weight..plz help me..

In my opinion, their are several ways to lose weight and tone your muscles. The best meal plan, in my opinion, is to eat a low carbohydrate diet as professed by Dr. Robert Atkins. Dr. Atkins's book, Dr. Atkins Diet Revolution, that was written in the 1970's was my early Bible on losing weight. Later he updated his book and naming it Dr. Atkins New Diet Revolution. These two books assisted me for weight loss then and now! I can promise you that you will lose a lot of weight if you follow the process! These books also have detailed meal plans for you to follow.

I believe, eating less carbohydrates makes sense. Carbohydrates turn to sugar, which is your enemy, if you are trying to lose inches and weight. Definitely do not eat nor drink anything that contains sugar. As an aside, in the old days, Diabetes was commonly called Sugar Diabetes. Get it?

You will eat, basically only protein. Let me give you a definition of Protein from Websters New World Medical Dictionary:

Protein: A large molecule composed of one or more chains of amino acids in a specific order determined by the base sequence of nucleotides in the DNA coding for the protein.

Proteins are required for the structure, function, and regulation of the body's cells, tissues, and organs. Each protein has unique functions. Proteins are essential components of muscles, skin, bones and the body as a whole.

Some food examples of proteins are: Meat, Pork, Eggs, Cheese, Nuts, Beans, Seeds, Chicken, and Fish.

I would now like to answer the second part of the question. If you are healthy enough to exercise, I would begin slowly doing aerobic exercises. This type of exercise allows you to burn calories and lose weight. Let me give you a quality definition of aerobic exercise. The definition is also from Websters New World Medical Dictionary:

Aerobic exercise: Brisk physical activity that requires the heart and lungs to work harder to meet the body's increased oxygen demand. Aerobic exercise promotes the circulation of oxygen through the blood.

Some examples of aerobic exercise would be running, swimming, and cycling. This would also include riding the stationary recumbent bicycle and the Nordic Ski machine.

If you will dedicate yourself to a low carbohydrate diet and do aerobic exercises, I promise you will lose weight! You can not "chicken out" of your regime! Just get tough with yourself, and begin your journey to a healthy body, mine, and spirit! Don't quit!

Dave