Exercising just 30 minutes a few times per week helps use the food that was consumed throughout the day. It is important to reduce foods high in fat and sugar. Eating fruits, vegetables, and whole grains and drinking plenty of water keep the digestive system working well, while giving the body vitamins necessary to function properly.

Anything in excess is not good for the body, so beware of portion size.  Strict diets and completely avoiding whole food groups are not the way to lose weight.  Those are short term solutions.  Calorie restriction, exercise, support systems and the motivation to live a healthy lifestyle are keys to controlling weight gain.

Family and support groups such as Overeaters Anonymous can help ease the frustration associated with weight issues. In more severe cases, therapy, medication and even surgery might be necessary. Cognitive behavioral therapy by a licensed clinician is helpful in changing bad habits that lead to obesity or overeating. It is first important to note that obesity is not cured; it is treated.

Everyone is medically different, so while simply changing diet and increasing daily activity will work for some, others may need medication. Serotonin reuptake inhibitors, such as those found in antidepressants, work to curb appetite and decrease weight.  A last resort can be surgery. The gastric (stomach) restrictive and gastrointestinal (intestinal) bypass procedures are drastic measures that people can take to lose a significant amount of weight in a short period of time. This type of surgery can be dangerous and is not typically performed on individuals unless they are 100 pounds overweight. Medical monitoring is necessary when taking medications and having surgery.

Create an active environment

• Have fun with friends (walking, biking, rollerblading)
• Plan family trips (hiking, skiing)
• Introduce a recreational program to the neighborhood (touch football, tag, basketball)
• Learn something new (tennis, soccer, martial arts)
• Limit how much time you watch television

Create a healthy eating environment

• Healthy diet (fruits, vegetables, whole grains) that works for the entire family
• Prepare nutritious foods and develop healthy eating habits
• Avoid eating when rushed (hinders digestion and may not notice when you feel full)
• Avoid doing anything else while eating (may not pay attention to how much you eat)
• Avoid high calorie, fatty and sugary foods
• Buy nutritious snacks
• Portion control is important (eat just enough to satisfy your hunger)

A healthy, balanced diet in conjunction with exercise is the best way to stay fit and keeps your weight down. If you have trouble losing weight or are gaining weight at a rapid rate, consult your doctor.