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With America's obesity epidemic, it is imperative that more people start paying attention to their waistlines, food selections, and overall health. Fortunately, awareness about diet, exercise, and fitness is becoming mainstream.

Many people realize the need to lose weight, for some this can mean significant amounts of 50 pounds or more. However, losing 50 pounds is no easy task. First, many dieters feel their favorite foods - cakes, ice cream, pasta - are off limits (untrue, anything in moderation can be part of a healthy diet). Exercise also becomes essential to lose weight. This can be hard to cram in to an already-full schedule, and it just doesn't appeal to some would-be dieters.

Depressed yet? Don't be. Research consistently shows that losing 10-percent of your body weight to start can have a significant impact on your health. If you weigh 280 pounds, a 10-percent loss would be just 28 pounds. Losing these 28 can potentially lower blood pressure, cholesterol, and diabetes risk. There's some motivating factors right there. But the benefits don't stop there. Weight Watchers states that a 10-percent reduction can result in higher energy levels to boot.

If you're looking to diet on your own and on the cheap, it's actually much easier than you'd expect. There are some key things to know:

* One pound of fat equals 3500 calories.
* To lost one pound, you need to burn 3500 more calories than you take in.
* You need to know how many calories your body needs per day to function.
* Learning to measure portions, read labels, and journal everything you eat is essential.
* You need to know what physical activities you love doing, and how many calories they burn.

Gathering this information is not as hard as it sounds. The USDA offers a great all-in-one tool at www.mypyramidtracker.gov. This website is a food journal and physical activity monitor. When you create a profile, it tells you how many calories you need based on age, height, weight, and activity level. You input your physical activities for the day and the food you've consumed, and it gives you detailed analysis, including where you stand in your weight-loss goals.

Why do you need all this information? Because you'll need to burn 3500 more calories than you take in; precise tracking helps guarantee this. Say you require 2000 calories per day. You would consume 1500 per day which would equal a 500 calorie-per-day deficit. Over a week's time, this could add up to a one-pound reduction - a healthy, attainable goal!

If you find yourself needing extra help, consider Weight Watchers, Jenny Craig or other weigh-loss support group. The accountability, plus camaraderie with those of like-minds, can be an invaluable asset to achieving your diet and fitness goals. Magazines like "Prevention" and "Men's/Women's Health" can also be excellent sources for recipes, workouts, and advice.

Drastic weight loss is both unhealthy and usually not sustained for long. The best way to get fit is to lose small amounts over a period of time. It may take six months or more, but if you lose that first 10-percent, not only your physical health will benefit, but you'll benefit mentally as well. Seeing yourself meet small goals will give you the encouragement needed to set new ones and keep losing weight.

Small and steady does it. A simple, structured healthy-eating-plus-exercise regimen is a great starter. Sure it takes discipline and support. And you'll probably "cheat" every now and again. But keep at it, and in no time you'll be looking in the mirror at a newer, healthier you!

Learn more about this author, James Richardson.
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