Nowadays there are a lot of articles being written on the problem of obesity. But most of them view this problem within the framework of appearance and good form. I’m sure not everyone knows that being overweight is also very dangerous from the medical point of view.
Excessive weight and obesity are major contributors to many preventable causes of death. On average, higher body weights are associated with higher death rates.
Excess weight and obesity substantially raise the risk of illness from high blood pressure, high cholesterol, type 2 diabetes, heart disease and stroke, gallbladder disease, arthritis, sleep disturbances, breathing problems, and certain types of cancers.
I faced this problem personally two years ago, when my husband was taken to the hospital with a heart attack. The doctor told him that his heart problems were mainly predetermined by his obesity, and that he was obliged lose at least fifty pounds, in order to prevent a stroke.
We were shocked. Yes, he was a very stout man in his mid-forties, and his weight was about 250 pounds. But, frankly speaking, we never paid attention to this before. He had experienced a lot of other problems: insomnia, frequent headaches, and heart palpitations. But we never thought that these would lead to heart problems.
So, the doctor prescribed for him a special routine regime, including a healthy diet and exercise. He had to adhere to the following rules:

1. Eat a wide variety of foods but in little amounts. This is important, because different foods make different nutritional contributions.
2. Fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat and free from cholesterol—should make up the bulk of the calories he consumed. The rest should come from low-fat dairy products, lean meat, poultry and fish.
3. Avoid too much sugar. Besides contributing to tooth decay, sugar is a source of "empty" calories, and many foods that are high in sugar are also high in fat.
4. Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods are regarded as increasingly important in helping to protect against developing certain types of cancer and other diseases. Eat five or more servings a day.
5. Maintain a moderate protein intake. Protein should make up about 12% of one’s total daily calories. Choose low-fat sources.
6. Limit the sodium intake to no more than 2,400 milligrams per day. This is equivalent to the amount of sodium in a little more than a teaspoon of salt. Cut back on the use of salt in cooking and on the table; avoid salty foods; check food labels for the inclusion of ingredients containing sodium.
7. Include regular physical activity throughout life. It is associated with lower death rates for adults of any age, even when only moderate levels of physical activity are performed. The choice of activity is up to you, but walking is considered the best for heart health.

I helped my husband as much as I could, and in just eighteen months we saw tremendous results. Not only has he lost over fifty pounds, but he’s also free from headaches and heart problems.

Barbara Johnson, musician

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Please Note: The information presented throughout Lose100Pounds.org is for informational purposes only and is not a substitute for medical advice. Please see your physician before starting any diet and/or exercise program.