Having a BMI (body mass index) over 28 or being substantially overweight (more than 20 pounds) raises the risk of developing diabetes, polycystic ovarian syndrome (PCOS), cardiovascular disease, infertility, hypertension, arthritis, or the serious combination of insulin resistance and cardiovascular conditions.

Overweight women are more prone to have pregnancy complications. In women, being overweight and obese are higher among members of racial and ethnic minority populations than in non-Hispanic white women.

Obese and overweight women are at increased risk of getting suspicious results from screening mammograms

According to doctors an ideal weight would be inside the healthy weight range for women as defined by the Body Mass Index – a BMI between 19 and 24.9. That give a fair amount of wiggle room, and takes into account different body types and ethnicity, rather than a slavish following of fashion.

Again, there is no fast fix for weight loss, and a lack of overall fitness, other than to exercise and eat right every day. It is also a matter of common sense–paying hundreds of dollars for a bottle of weight loss pills is ridiculous when you could be buying a ton of salad and fat free dressing and lean protein like fish and chicken with that same amount of cash.

So the next time you think about going on a diet, why not try to get a bit more fit first. Spend an additional 2 minutes each day on the treadmill. By the end of the week that will be an extra ten minutes added to your work out. Not working out every day of the week? Consider it all part of your work to stay fit.

Think you don’t have time to exercise? Why not get off one stop before or after your usual stop on the way to work or on the way home, and walk the rest of the way. Then make it 2 stops and so on. Walk to the corner store instead of taking the car, and save gas at the same time.

Take the stairs instead of the elevator. Even going down counts, and in fact, exercises a totally different set of muscles.

As for eating, soup and salad are a great way to start any meal so long as they are not cream-based, and help you feel full for few calories.

Applying just a couple of these strategies every day, and staying away from pills, meal replacement bars, and fast fixes, is the best way to not only lose weight, but incorporate weight management into your daily life to keep the pounds off.

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