We asked Get Ahead readers to share their stories of weight loss with us. Here, Kunal Mehta, a 24-year-old computer engineer, tells us how he managed to control his weight:

I have noticed that weight often becomes an issue for IT professionals who move to the US or UK on work for a few months or years. I faced a similar problem when I moved to the UK in January this year. 

The UK is without a doubt a fantastic place to be in, if you can cope up with the ever changing climate and food.

For the first four months, I didn't cook once at home. Everything I ate came was store bought and I had no fixed diet. From burgers to pizza, bread and butter to jam slices, juices, garlic bread, chips and sodas � I'd relish it all.

As the months went by, I noticed my trousers and baggy jeans getting tighter. When I finally did weigh myself, I found I had touched 73 kilos from my original weight of 67. The shock was all I needed to bid adieu to Pizza Hut and McDonald's.

I wasn't the best of chef but I began cooking for myself. Though it wasn't easy, I found that it helped control my diet and weight. I then adopted a programme to get me back on the road to fitness. Here's what I did:

~ I joined the gym and ran\ jogged\ walked\ cycled (7.5 kms each) for five days a week) with no heavy weight exercises.  That was the most tiresome part but it was the most effective. I'd also get up early and practise some yoga exercises for 15-20 minutes to reduce the flab on my abdomen.

~ I stayed away from junk food and went back to good old roti and dal; eating less than required but not starving myself. I'd have three fixed meals and a lot of water.

~ For breakfast, it was hot milk with cereal or cornflakes. I'd avoid bread as far as possible.

~ Lunch would be yoghurt with dry vegetables or a dal (pulses) with roti.

~ I broke the habit of snacking on biscuits and sweets when I returned from work, and would carry some fruit with me to office for a healthy snack.

~ Dinner would be chapattis with dal along with lots of salad.

~ Avoid sitting for long durations in front of the computer. If your job requires it, make sure to move around for a few minutes after every hour. If time permits, take up a sport as well.

For those of you looking to lose weight, here are some rules to follow:  

~ Do not check your weight everyday. Everything takes time. Give yourself at least two months to notice a substantial difference.

~ Make sure you do not eat just for the sake of eating. Instead, enjoy your food and be aware of what you eat.

~ If things aren't going your way, don't change your direction; you just might need a little more time.

DON'T MISS!

'I dropped 10 kilos in three months'
'I lost 16 kilos without exercise'
A weight loss plan for junk food lovers
'I lost 14 kilos in three months'
'50 kilos lost in a year's time'
'My way from 84 kilos to 68 kilos'
'How I lost 30 kilos'
'I lost 11 kilos in two months'

Were you once overweight? How did you manage to drop the excess baggage? Email your contributions to howilostweight@rediffmail.com, along with your name, age, occupation, contact details, and photographs of yourself both before and after your weight loss. We'll publish the best entries right here on Get Ahead.