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Obesity can lead to serious health problems. Being over weight can lead to complications you may never have dreamt of. But with a little effort on your part, and with just a modest weight loss of about 5 " 10% of your initial weight you can effectively avoid most health risks like diabetes, heart problems, high BP, arthritis and respiratory complications. But there is something you have to be very aware of before you get started on any weight loss program - there is no magic potion or pill that can melt away your weight overnight. However, you can work out a magic formula which would include in your program the following "

Eating healthy foods
Eating nutritionally balanced meals
Incorporating a regular exercise program

Most of the time, people get caught in what can be called a permanent diet circle. They often go on crash diets, lose weight and simply give up on whatever they were doing thinking that they have achieved their goal, only to put it all back when they get back to normal eating. Instead of jumping on your weighing machine and peering anxiously for the results, concentrate on an over all improvement in your health. Better energy, more stamina can result in better productivity and will give your self esteem a real boost.

Healthy eating habits will produce long-term weight loss results that are better in the long run. To achieve success in this your whole approach to food has to undergo a radical change. Your lifestyle has to change to include healthy and nutritious foods, physical activity and exercise and most importantly, paying attention to what you eat and the reasons for eating at that particular time. For example, take mental note of whether you are eating because you are tense, bored, emotional etc, as against eating when you are really hungry.

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The key to losing weight

The key to losing weight is to remember to eat fewer calories than your actual body requirement.

• You have to use your imagination to tweak hi-cal recipes and substitute them with lo-cal ingredients. You will be surprised as to how much of a difference this will make to your calorie intake. For example, if you incorporate more fruits and veggies, you will be adding more water and fiber to your meal and will feel really satisfied and full at the end.
• Eat all that you want " only remember to reduce the portion sizes. This way, you will not deny yourself your favourite foods. When eating out with a friend, order what you want " only, remember to share the hi-cal dishes with her so that the portion is sensible.
• Try and choose low-fat dairy products. This will not only help in your losing weight but will help control high blood pressure.
• Make some kind of physical activity a compulsory part of your routine. It could be anything that is of interest to you like gardening, dance classes, aerobics or playing games like tennis or golf. It will serve to enrich both your mental and physical health even while keeping those extra kilos at bay.

When you are on a sensible diet, plan your meals in advance so as to avoid bingeing on junk food as an outlet to feelings of boredom or stress. This way you will ensure you are having a healthy meal and eat when you are really hungry and not to assuage other emotions.