Let's start with the simple health facts. More than a third of the adult population in USA is overweight. After smoking, weight-related conditions are the second leading reason of death in the USA, resulting in hundreds thousand deaths a year. Poor diet and lack of exercise are attached to top reasons of death in US, including top four: Heart Disease, Cancer, Stroke, and Diabetes. Less than a third of Americans are eating the suggested fruits, vegetables and grains on a daily basis. Only one out of ten is getting the amount of fitness recommended for minimal health benefits, and many of Americans are totally inactive.

Below is easy to follow health recommendations that result from the situation represented above.

Maintain or reduce weight by balancing caloric intake and physical activity. Become more physically active by adding at least moderate activity for 30 minutes or more on most days of the week. Always check with your physician before beginning any exercise program. There are different physical fitness exercises that you can choose from. Studies have shown that exercise and fitness can be a very effective and yet entirely natural antidepressant. Exercise helps prevent and improve a number of health troubles, including high blood pressure, diabetes and arthritis. Research on anxiety and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.

If you embark on a ideal weight loss regime that includes exercise and diet, bear in mind that the exercise will probably help you gain muscle mass, which may increase your weight, even though your waist may shrink. Muscle weighs more than fat, but the modern studies uncover that muscle mass is a critical weapon in the fight against obesity and related comorbidities including diabetes, heart disease, stroke, high blood pressure, and cancer.

Remember to choose most of the foods you eat from plant sources (bread, cereal, grains, rice, pasta, beans). Increase intake of monounsaturated fatty acids (olive, canola and peanut oils). Increase fiber intake by eating whole grains, fruits, vegetables and dried beans. Eat 5 or more portions of fruits and vegetables per day. If you drink alcohol, limit your alcohol intake, as well as fat, sodium and cholesterol intake. Increase intake of Omega-3 fatty acids, but no supplement - eat fish instead. Decrease amounts of high sugar foods, meat, dairy and other high-fat foods. Eat foods from each food group each day. Consider the balance of foods consumed over a week rather than single meals or single days - consistency is key. Balance food intake with moderate exercise.