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While there is no single rule that applies to everybody, most obese people are advised to reduce the energy intake from their diet by 500 calories a day. The best way to achieve this is to swap unhealthy and high-energy food choices – such as fast food, processed food and sugary drinks (including alcohol) – for healthier choices. A healthy diet should consist of: • plenty of fruit and vegetables • plenty of potatoes, bread, rice, pasta and other starchy foods (get wholegrain varieties) • some milk and dairy foods • some meat, fish, eggs, beans and other non-dairy sources of protein • just small amounts of food and drinks that are high in fat and sugar Try to avoid foods containing high levels of salt as these can raise your blood pressure, which can be dangerous in people who are already obese. Read some tips for a lower-salt diet. You will also need to check calorie information for each type of food and drink you consume, to make sure you do not go over your daily limit. Be careful when eating out, as some foods can quickly take you over the limit, such as burgers, fried chicken and some curries or Chinese dishes. Weight Loss Program Without side effects: Diet and exercise are often the front-line of defense when it comes to weight-loss and most individuals affected by obesity do struggle with this; however, diet and exercise should be the first place for you to start. Regardless of treatment choice, lifestyle modification through diet and exercise is essential to the success of any weight-loss program. Diet: It seems simple right? We just need to control the calories that we consume. Unfortunately, deprivation from foods we are used to eating is difficult to accept by our bodies and minds. In addition, when dieting, the body reacts very quickly by activating compensatory mechanisms that increase appetite and slow metabolism. This makes dieting even harder. As a result, the weight-loss achieved by diet alone is about 5 percent of total body weight. Dieting today is not what “dieting” was 10 or 15 years ago. With the integration of technology, you can easily log your daily caloric intake and keep track of what you eat. There’s even an Onlinefat2fit that allows you to take a picture of your food and it will tell you how many calories are in it! Physical Activity: Physical activity is an important addition to diet, as it boosts metabolism and increases weight-loss. Physical activity is particularly important in helping to maintain weight-loss long-term. From Onlinefat2fit.com to full-service fitness centers equipped with all the bells and whistles, you can easily make exercise a part of your daily routine. Start slow by simply going for a walk each day and build up to more intense exercises such as aerobics, cycling, weight lifting and more.