i want to loose about 5 - 10kgs, but i need some help.

monitor your caloric intake, make sure you are burning more calories than you are eating by any exercise, Swimming is BEST, then jump rope, then running, and so on so forth, make sure you drink plenty of water, and completely shut down any sodas or pop that you drink that will cut down a couple of pounds/~1kg a month. Make sure to have supper, and not DINNER…..the difference is that one is earlier in the evening while other is later on…….give yourself plenty of time after eating b4 you go to bed, aka try to finish supper/dinner by 7ish, trust me it helps alot……..

eat a lot of green leafy vegetables, and abide by the Glycemic Index…….the lower the value of a food item on the Glycemic Index the longer it will keep you full and usually has the least calories, and makes your metabolism work longer, hence burning some calories in the process also………check this out, this will give you a good idea of the glycemic Index.

http://www.diabetes.ca/Section_About/glycemic.asp

just try to eat foods with the lowest glycemic index, and count the calories and portions, usually 1 portion/serving of anything should be the size of your fist if you are trying to lose weight…..unless its grains, and salts/sugars ofcourse…..drink cranberry juice also, its good for the heart…….Stay healthy, and thats when you will find that you will lose weight

hope this helps