Try browsing net or getting a book or two on how to exercise at home. This information will be useful to you to know how much you need to work out on each specific exercise in order to burn off desired number of calories. It can also help you get ideas for new types of exercise, so you're not easily getting bored with same old routines.

7. Try to get somebody to exercise along with you. It should be somebody committed to do this with you, otherwise they could accidently cause your own interest to dwindle.

Getting a committed person to exercise with you helps keep you going. There may be days when you feel just too lazy to crawl out of bed in mornings. On such days, knowledge that some body is waiting for you is enough to slide out of bed.

Another advantage is that you can discuss your progress and fears with another person and be a sympathetic listener to other person as well. This is a fine way of getting motivated your self, and losing weight faster.

8. Listen to your body, and stop when it's had enough. If you push it too far, you could end up hurting yourself.

When you have worked out long enough, your body will start giving you signals. Heed those signals. This is particularly true in initial stages of getting started with your exercise routine. Take one step at a time. Stop when you are out of breath or when a certain part of your body tells you that it has had enough. Hint: Pain is a message from your body that it needs to stop *now*.

9. Increase amount of time you exercise gradually - not in sudden steps. Trying to do too much, too soon can cause you to hurt yourself severely. And not being able to meet your own expectations for amount of time your exercise, amount of weight you lift during work outs, or number of miles you can run for instance, will only make you discouraged, and more likely to quit exercise routine before it's had a chance to be of any benefit.

10. Stick to your exercise and work out routines. For some people this is easier said than done. Most of us have such hectic schedules that it is quite difficult to fit in time for exercise. But your body... everyone's body... NEEDS proper exercise and fitness. So just make up your mind to do it. Then do it.

Select an exercise pattern to suit your life style. All of us have different life styles and professions so there is no sense in trying to follow book strictly. Try and follow an exercise routine that is suitable for you. Exercise is important but sticking with it for long haul is what helps you lose - and keep off - added weight and fat. And by choosing exercises that fit your personal likes, dislikes and life style - you'll be more likely to stick with it and see real, lasting results you want.

We've seen how health related problems can affect body fat, now let's take a look at how fat can induce health problems.

It is clear that increased body fat affects health, news is that its distribution on body influences state of health of specific organs.

According to its placement, fat can be subcutaneous (under skin) or visceral (around organs). The greatest concern is generated by visceral fat that can interfere with good functioning of vital organs. There is a relationship between overall fat deposits and specific fat deposits: fat around body middle section is associated with visceral fat, so, abdominal fat is most serious health risk.

The waist to hip ratio is a method of determining whether there are excessive amounts of upper body fat. It is obtained by dividing waist measurement by hip measurement. The upper limits are:.95 for men and .80 for women. Any exceeding values should be alarming.

Apple-shaped fat individuals are exposed to a greater risk of developing obesity-related diseases, as fat is intra-abdominal and distributed around their stomach and chest. They risk:

* Cardiovascular diseases and hypertension * Type 2 diabetes * Respiratory diseases (sleep apnea syndrome) * Some cancers * Osteoarthritis

The pear-shaped overweight persons are at greater risk of mechanical problems, as most of their body fat is distributed around their hips, thighs and bottom.

Both apple-shaped and pear-shaped obese persons are likely to develop psychological problems and alteration of quality of life.

In any case, extra-weight cannot create but problems. Fact is that main role in acquiring extra-fat is food intake that body cannot burn for various reasons (such as a decreased metabolic rate, low activity level or physical condition), and, consequently, it creates fat deposits. The solution is a classic one: diet and exercise.

However, in shedding extra weight there are men-women differences. The process appears to be harder for women.

The total mass of body is made up of fat mass and fat-free mass. The fat mass can be of two types: essential and excess. Essential fat is found in bone marrow, in various organs, and throughout nervous system.

Women are at a disadvantage, as their physiological processes (childbearing and hormone functions) require a plus of essential fat, "sex-specific fat". Thus total percentage of body fat is higher, moreover, this part of essential fat is hard to dislodge. Secondly, women have less calorie burning muscle than men, which makes it more more demanding for female to achieve a trimmer figure. Now, girls, don't use it as an excuse!

Laura Ciocan writes for ttp://www.dietsindex.com where you can find more information about the dietary options.