Obesity is

virtually an epidemic in this country.

More than 50

percent of the women, 66 percent of the men, and 25 percent of the children

in our country are overweight, giving us the dubious distinction of being

the fattest country on earth. The reasons for this are simple. We're eating

too much, we're eating the wrong foods, and we're exercising too little.

Being overweight

increases your risk of heart disease, type II diabetes, hypertension,

arthritis, some types of cancer, and premature death, so getting a handle

on your weight is imperative. It can be done but not the way you think.

The secret

to achieving and maintaining a healthy weight isn't a fad diet or a prescription

weight loss drug or even an herbal appetite suppressant. The key is doing

boring, routine, and extraordinarily unsexy things like exercising regularly

and eating a balanced diet.

Good nutrition is vital

Food is the

most neglected of medicines. Day in and day out, the foods you choose

as fuel either build your body up or tear it down.

Avoid skipping

meals. This often leads to binge or impulse eating, causing us to make

poor choices in the foods we eat and the amount of food we consume. Eat

sensibly, three times a day, with a healthy snack between meals.

Seek out healthy fats

Keep your overall

fat intake in the 20-percent range, and avoid unhealthy fats high-fat

dairy, red meat, pork and fatty poultry, processed oils, and margarine

as much as possible. These foods have little nutritive value, and the

fats they contain are linked to a number of chronic diseases.

Eat protein moderately

Protein is

essential to build and repair tissues and for many other functions in

the body, but you need less than you think. About 20 percent of your diet

should consist of high-quality protein from lean poultry, fish, egg whites,

nonfat yogurt, beans, and grains.

Plant foods are the key

Vegetables,

fruits, legumes, and whole grains are, quite simply, the best foods to

fuel your body, feed your brain, and fight disease. Most plant foods contain

slow-burning carbohydrates, which yield a steady supply of energy and

satisfy your hunger. They are also loaded with antioxidants, vitamins,

minerals, fiber, and other nutrients necessary for good health.

Drink plenty of water

Fatigue, weakness,

listlessness, sore muscles, jitters, muscle cramps, indigestion, poor

complexion, dry skin, constipation, even the blues can be the result of

lack of fluid intake. And thirst is a poor indicator of the body's need

for water.

A general rule

of thumb: Drink twice as much water as it takes to quench your thirst.

We need at least 6-8 eight-ounce glasses of water a day. Keep a glass

of water close by to drink throughout the day. This makes a good appetite

suppressant.

Know your caloric needs

Most people

only need 10-13 calories per pound of body weight per day to maintain

their current weight depending on their activity level. You can find out

what your daily caloric needs are by using the Caloric Requirement Calculator

found at www.learneducation.com .

Note the differences

in your caloric requirements by recalculating at different activity levels.

Remember, one pound of weight equals 3,500 calories. If you want to lose

one pound of weight per week, either reduce your caloric intake by that

much per week or increase your activity to burn off that many calories

per week.

The best way

to achieve and/or maintain your ideal body weight is to combine proper

nutrition and increased activity. This may require modifications in lifestyle,

making permanent lifelong changes and commitment.

A diet refers

to a short-term commitment, with a short-term goal, to lose your extra

weight. Once your goal is achieved, old habits begin to return.

It's your choice.

Don't diet, make the decision to change your lifestyle to improve your

future health.