What is the secret to losing weight? Carefully monitor what you eat and expend more energy than you consume.

Sounds simple, doesn't it? However, if losing weight is really that simple, there would not be so many overweight people.

Obesity is quickly becoming an epidemic in this country. Why has it become such a problem?

Too much stress, too little exercise, poor eating habits and a rushed way of life are all contributing factors. Losing weight is NOT simple.

What can you do in order to be successful at weight loss? Try the easy weight loss tips listed below. They will help you lose weight in a healthy way and keep it off.

*Eat At Least 5 Servings Of Fruit And Vegetables Every Day. Eating vegetables in their most natural state (raw) is more nutritious for your body but cooked vegetables are fine, too.

If it is a struggle to get that many fruits and vegetables into your daily diet, try vegetable soups or fruit smoothies made in a blender.

*Eat Only When Hungry But Never Skip A Meal. Eating increases your metabolism so eat four or five small meals every 3 to 4 hours.

*Your most important meal of the day should be breakfast. Eat protein, whole grains, fruit and vegetables.

*Eliminate White Foods (sugar, flour, bread, donuts, crackers, etc.). They raise insulin levels, protecting your stored fat instead of burning it off.

If you have these foods lying around in your kitchen, get rid of them! They will only provide temptation for you.

*Drink Lots Of Water, at least 8 glasses a day, instead of soda or other sweetened beverages. Water flushes out the system and eliminates harmful toxins.

Water forces the body to run more efficiently, speeds up metabolism, and makes it easier to lose weight and burn fat.

*Never Eat In Front Of The Television. This leads to overeating because you are not paying attention to what you are putting into your mouth.

*Do Not Restrict Your Foods Too Much. If you do, you will become bored and frustrated by your limitations causing you to revert back to your former eating habits.

*Eat Slowly. Chew your food completely to decrease your appetite. Put down your fork/spoon after every bite. This will help you realize when you are full.

*Do Not Eat After 7:00 PM. If you absolutely cannot abstain from eating, indulge in a piece of fruit or a cup of herbal tea.

*Exercise Every Day The easiest exercise that will benefit anyone regardless of their fitness level, that can be done inside or outside, is walking.

A brisk walk can burn as many calories as jogging, but does not have the risk for injury that jogging does. The only equipment needed is a good pair of shoes.

The easy weight loss tips listed above should help you not only increase your body's ability to lose weight but start you on a healthier lifestyle. You will feel better, have more energy, and lower your risk of many diseases.

If a woman's waistline is larger than 35 inches (40 inches for men), the risk for a variety of health conditions such as heart disease, cancer and diabetes, can greatly increase.

Studies show that fat stored around our waist poses a greater health risk than the fat we store in other parts of our bodies. This is just another reason for both men and women to take the necessary steps to get rid of love handles.

CAUSES OF BELLY FAT

Gender and age are the largest determining factors for where we store fat on our bodies. Men tend to store their fat around their waistline when they put on weight.

Women, before menopause, store their fat around their hips, thighs, and butt. After menopause, however, the fat becomes thicker around their waistline.

Most people eat a diet high in refined sugar and other simple carbohydrates. These foods raise blood sugar levels, leading to high insulin levels.

These high insulin levels cause fat to be deposited into the belly area rather than other regions of the body. Put simply, belly fat is largely due to an unhealthy diet.

LINK BETWEEN STRESS AND BELLY FAT

You exercise faithfully, doing crunches until you're exhausted, diet until you can't stand it anymore and still you cannot get rid of love handles. What's the problem?

The problem is that excess abdominal fat can also develop from high stress levels. How can stress cause a fat belly?

Fat in the body's abdominal area acts in a different manner from the fat elsewhere in the body. It has a larger blood supply as well as more receptors for a stress hormone called cortisol.

The levels of cortisol fluctuate throughout the day but a higher amount of the hormone is released during periods of stress and remains elevated.

The cortisol hones in on the abdominal area because of the large blood supply there, thus encouraging fat to be stored there.

Consequently, if you are experiencing stress on a regular basis, your body will continue to deposit fat around your middle.

Belly fat is not the only cost of a stressful lifestyle caused by work problems, health problems, family problems, etc.

High cortisol levels interfere with dopamine and serotonin, leading to depression and feelings of more stress.

STRESS RELIEVERS

To reduce your stress level, try to incorporate stress relievers into your daily life.

*meditate

*read a good book

*take a long walk

*soak in the bathtub

*listen to relaxing music

*play with your kids

Even if you think you don't have the time, you must make the time in order to be healthier physically and mentally.

WAYS TO GET RID OF LOVE HANDLES

*Eat a healthy diet full of fruits and vegetables and foods that are loaded with omega-3 fats like olive oil, fatty fish, nuts and seeds.

The omega-3 fats reduce inflammation in the body and the production of adrenaline (a stress hormone), ultimately resulting in less belly fat.

*Exercise at least 20 minutes a day, preferably using aerobic movements. To help work your ab area, incorporate activities like cross-country skiing or kickboxing into your exercise routine.

*Eliminate stress in your life. Do whatever is necessary to help you relax.

*Please be patient. Whittling down that belly fat will take time especially if you have significant fat in that area. Stick to your program and the fat WILL disappear.

Your best solution to get rid of love handles is to follow a healthy eating program, combined with an aerobic and stomach-toning regimen to tighten your abdominal muscles. Include stress relievers and you are on your way to a thinner mid-section.

You are ready to begin a healthy weight loss program. The first thing you should do is visit your health care provider to a thorough check-up before starting any diet regimen.

Your objective for weight loss should be to lose excess fat, not the healthy and lean muscle tissues in your body. In other words, you goal is to burn fat and build muscle. To do that you must develop a consistent approach to your exercise plan.

BEFORE YOU START YOUR PROGRAM

*Before you actually begin doing you exercise routine, the most important thing to remember, is to stretch, stretch, and stretch some more. Stretching is vital in order to prepare your body for any kind of exercise. It helps to avoid injury.

*Do no overdo it. Everything should be done in moderation. Find the level of exercise that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.

*Take it one week at a time. Break the week down by having a specific goal for each of the seven days. This makes it easier for you to get started without feeling overwhelmed. Make sure you stick to your plan.

ONE DAY AT A TIME

*The first day, take a long steady walk for twenty minutes or as long as you can. After your walk, follow up with a good stretch. It takes very little time yet you have now taken your first step to a healthy weight loss program.

*The second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through your program for the rest of the week. Get some five-pound hand weights and do 50 to 100 reps to work out your biceps and triceps.

*The third day, try for a brisk walk or jog for ten minutes. For beginners, a lower body workout should be done in the evening. Make sure you are stretching your muscles slowly before and after your workout.

*The fourth day, a good rest is in order, as well as a good stretch.

*The fifth day starts with a good ten-minute walk. Exercise the lower body in four sessions of simple workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.

*The sixth day should be spent on a low impact exercise such as swimming. If you become bored, never be afraid to try something new.

*The last day of the week, ask a friend or family member to join you in your walk. This is a good way to spend some quality time with a loved one.

This is the first week of your burn fat build muscle program. If you are disciplined and stay with this program, you will continue to lose fat, have renewed energy, and see amazing results when you look into the mirror.

Don't give up because you don't reach your goal in a week. Be realistic and be patient. It will happen if you stick with it. It took your body time to gain the extra weight. It will take time for your body to get rid of it.

The simple definition of obesity is having too much body fat. Unfortunately, there is nothing simple about obesity. It is uncomfortable and embarrassing.

Being obese also increases the risk of an alarming array of diseases and health conditions, including certain types of cancer, type-2 diabetes, heart disease, respiratory problems, and hypertension.

The obesity epidemic is not something that happened suddenly. Obesity is a disease, a chronic condition, caused by a wide assortment of factors. Because there are so many factors involved, it is complicated and difficult to treat the disease.

OBESITY FACTORS

Case in point, genetics can be a factor in obesity. Genetics can increase the risk. However, behavior and environment also influence the risk. To blame heredity for obesity is an easy excuse, but the choices a person makes significantly increases or decreases their risk.

All of us choose our own behaviors. The choices to be physically inactive and to practice unhealthy eating habits rest with each of us, not someone else.

CAUSES OF OBESITY

Why is obesity spinning out of control in the United States? There are two key causes.

*The first cause is the dramatic increase in food options that are available today. Grocery stores and supermarkets now offer a shocking number of choices that were not present ten years ago. Unfortunately, many of those choices are not healthy.

Most foods available are pre-packaged and high in fat, sugar and calories. Even foods that are labeled as healthy or low-fat may contain more calories and unhealthy additives than the high-fat food they are supposed to replace. Always read food labels for nutritional information.

*The second cause of obesity is the change in our eating habits. While fast-food restaurants (where portion size has increased dramatically) and pre-packaged foods are convenient, they are not healthy. Yet when given a choice, we will eat what is quick and simple.

Our technology has created many wonderful labor-saving inventions that reduce the amount of time and energy we use in our daily lives. Instead of walking or riding a bicycle to work or school, we drive. Instead of our children playing outside, they are watching television or playing video games.

ELIMINATING OBESITY

There ARE ways to decrease the risk of obesity. The two essential building blocks for creating a healthy body are:

*promoting regular physical activity

*following a nutritious diet

You must create an environment around you that supports this way of life.

Adding physical activity to your daily regimen is not difficult. Remember, whatever activity you take part in does not have to be exhausting. It can be as simple as taking a 15-minute walk around your neighborhood or taking the stairs at work.

Small changes such as these will significantly benefit your body; physically by increasing weight loss, and mentally by enabling you to feel better about yourself.

Physical activity reduces your risk for diabetes, some types of cancer, heart disease, and high blood pressure. It keeps you at a healthy weight, relieves depression symptoms and alleviates the pain of arthritis.

Following a nutritious diet, like adding physical activity, significantly lowers the risk for obesity, diabetes, some types of cancer and heart disease. What is a nutritious diet?

A diet high in vegetables, fruit, whole grains, and lean protein builds a healthy, fit body. Even though most people know that they should follow a healthy diet, it is difficult for most to change their poor eating habits.

Poor eating habits, unfortunately, usually begin during childhood and prove very challenging to change later in life. We are raising a generation of children who eat too much fat and do not get enough exercise who will grow into obese, unhealthy adults.

The foundation for a healthy body is simple, a nutritious diet and regular physical activity. Most people fail at diet and exercise plans because they try to make too many changes too quickly.

The key to success is to make small changes slowly. This will teach your body to accept these changes and make it possible to defeat obesity.