4. Eat lean protein with every meal. Protein provides a powerful signal to brain providing a longer sense of fullness. The right source of protein is essential to controlling your hunger with fewer calories and necessary to maintain your lean muscle mass. Choices of protein should be flavored soy shakes with fruit; white meat of chicken and turkey, seafood such as shrimps, prawns scallops and lobster and ocean fish or vegetarians may prefer soy based meat substitutes.

5. Rev up your metabolism with activity. If you want to enjoy a lifetime of well-being, exercise is a key ingredient. Adults should do something for 30 minutes each day that takes as much effort as a brisk walk. It is also helpful to build physical activity into your daily routine: use stairs instead of escalator or lift at work, park your car in parking bay furthest from super marketing and don't use remote control to change TV channels.

6. Get support to ensure you develop a healthful eating plan and reach your goal weight. Whilst a small percentage of people possess discipline to lose weight, you may respond better to some form of consistent encouragement and coaching from a professional weight loss coach.

Being overweight or obese has been identified next to smoking, as most preventable major risk to developing cancer. Even small weight losses have been shown to have beneficial health effects. So it's never to late to start and you can never be too young or too old to be concerned about your health and do something about achieving a more healthy weight.

Foods rich in Folate are Spinach, peas, cabbage, Broccoli, Oranges, Avocadoes, it is important to have a good amount of folate in your diet. If this is not possible, consider taking a supplement.

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