It is estimated that 3800 calories are now produced for every American man, woman and child. We have evolved from a world of feast or famine, but we’re in a state of perpetual feast, although our bodies have not changed. We have no defenses against excess calories: Every year, 300,000 to 400,000 deaths in US are attributed to obesity.

Meanwhile, Asian and Middle Eastern populations consume 50-75% of their calories from rice and have some of lowest rates of obesity and heart disease in world. People living in Mediterranean also have fewer health conditions commonly seen in US. This diet consists of whole grains, vegetables, legumes, nuts and fruits. Their diets are rich in fish and low in meats and poultry. Although their fat intake is about same as in America, type of fat is primarily monounsaturated fats, such as olive oil, where Americans eat primarily saturated animal fats.

The National Weight Control Registry and a Consumer’s Report survey of 32,000 people both show that people who have lost significant amounts of weight and kept it off have all followed some consistent guidelines, which has included regular exercise, eating lots of fruits and vegetables, following a low fat diet, and eating primarily healthy fats.

The advantage of regular exercise not only includes weight loss, but more important is that consistent exercise results in body fat loss and development of muscle tone, which shows most when clothes are skimpier. This improvement can be felt quickly, as muscles are worked and get used to demands made of them. When you feel more fit, you start to hold yourself up, stronger and prouder. Posture improves and you just look better, overall. For someone who has not been exercising regularly, after a quick checkup by your doctor, simple walking can be a great way to get started! But, in order for it to be effective, you have to do it on a regular basis; at least 3-5 days a week. When just starting out, 3 days a week of 20 minutes per walk may be plenty. It may even be a challenge at first! If you keep it up, though, shortly it will get easier. As it gets easier, progression to 30 minutes a day, 5 days a week will be more effective. If someone started walking 4 miles per hour (15 minutes per mile) for 30 minutes, 5 days a week, they will start burning roughly an extra 1500 calories a week. Although this will only result loss of a few pounds in 10 weeks, increase in your resting metabolic rate will also increase with regular exercise. Your resting metabolic rate is how many calories you burn at rest. The higher your metabolic rate, more calories you burn when just sitting! So, without even changing way you eat, you’re already working towards some weight loss.