Many people tend to be overweight and others gain weight as they grow older. In either case, weight gain is linked to high blood pressure, heart disease, stroke, diabetes, certain types of cancer, arthritis, breathing problems and other illnesses. A reduction in weight, and body fat, helps reduce risks associated with obesity. A health care professional should always be consulted about "healthy" ways to lose excess weight.

Available scientific studies also provide ample evidence that when weight is outside of the recommended range, life expectancy is decreased. The following Build and Blood Pressure Study (the National Institutes of Health) provides data for mortality in relation to weight:

Your Weight:

You are 12.0 lbs above your ideal weight.

USDA WEIGHT RECOMMENDATIONS The accompanying chart was developed by the United States Department of Agriculture (USDA) to define healthy weight ranges for adults. The ranges are given in the chart because people of the same height may have equal amounts of body fat but different amounts of muscle and bone. However, the ranges do not mean that it is healthy to gain weight, even within the same weight range. The higher weights in the healthiest weight range apply to people with greater muscle and bone mass. Your Weight:

THE BODY'S USE OF FOOD ENERGY
Your body receives energy from the food that is eaten. This energy is used for three basic functions: (1) To supply the basic energy required when the body is totally at rest but not sleeping; e.g. for pumping blood, breathing, keeping body temperature constant, and other quiescent functions such as thinking (called Basal Metabolic Rate, "BMR") (2) To perform all the physical activities that occur during the day including working, exercising, talking, etc. and (3) To digest food.

FOOD GUIDE PYRAMID
Most people have a choice when selecting the foods they eat. The USDA's Food Guide Pyramid provides recommendations on selecting foods that provide the proper nutrients and other substances needed for good health. The pyramid shows that foods from the grain group, along with vegetables and fruits are the basis of a healthy diet. Ideal meals contain larger servings of foods in the grain, vegetable, and fruit groups and reduced or spare servings of foods height in fat and sugars.

Choose Foods from Each of Five Food Groups The Food Guide Pyramid shows the recommended balance among food groups in a daily eating pattern. Most of the daily servings of food should be selected from the food groups that are the largest in the picture and closest to the base of the pyramid. Choose most of your calories from foods in the grain group (6-11 servings), the vegetable group (3-5 servings), and the fruit group (2-4 servings). Eat moderate amouns of foods from the dairy group (2-3 servings) and the meat and beans group (2-3 servings). Choose fewer foods high in fat and sugars (consume sparingly).

One known factor in any diet plan is that each person's body reacts differently to changes in diet or exercise. In one well controlled diet study that did not involve any exercise, participants' total weight loss varied from as little as 19% to as high as 32% of body fat with the remainder of the loss being Lean Body Mass. In a parallel study that increased exercise without any diet change, participants lost more weigh in body fat than in total weight loss, resulting in a substantial increase in Lean Body Mass. For example, a loss of 12 pounds of fat and gain of 2 pounds in Lean Body Mass would result in a net weight loss of 10 pounds. These types of studies indicate that an increase in exercise is a necessary element of any successful long-term weight lost program. This adds credence to the belief that the success of any diet or exercise change is relient on a person's emotional state and motivation CAUTION: ALWAYS CONSULT WITH A HEALTH CARE PROFESSIONAL PRIOR TO STARTING AN EXERCISE OR DIET PROGRAM

ACTIVITY RECOMMENDATIONS
The following table shows popular activities and the number of calories expended during each activity. The calories expended are based on your current weight.

ACTIVITIES Time in Minutes 10 20 30 Walking, 15 min/mile  73 Kcal  146 Kcal  218 Kcal Jogging, 10.9 min/mile  126 Kcal  252 Kcal  378 Kcal Running, 8.6 min/mile  165 Kcal  330 Kcal  496 Kcal Domestic work  48 Kcal  95 Kcal  143 Kcal Light office work  35 Kcal  70 Kcal  105 Kcal Aerobics, continuous  154 Kcal  308 Kcal  462 Kcal Racquetball  160 Kcal  319 Kcal  479 Kcal Swim, crawl, 20 yd/min  56 Kcal  112 Kcal  168 Kcal Tennis  78 Kcal  157 Kcal  235 Kcal