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For those who have been overweight and unfit their whole lives it is clear that they have acquired some bad habits which need to be broken. However, if the normality of their existence involves eating too much and eating poorly, as well as not doing enough exercise then it can be difficult for them to recognise where they are going wrong and what they need to do in order to improve their situation. Most overweight and obese individuals know that their lifestyles are letting them down, but they have become so conditioned into doing things a certain way that it can be a real challenge to alter their behaviour. Having a plan certainly helps, as it gives them something to refer to and can keep them focused; devising a suitable plan and actually sticking with it can be more difficult, though.

It seems that a lot of overweight people are unhappy with their weight and often talk about trying to lose weight, or else claim that they are always on a diet but still cannot shift the weight. Some individuals are in denial, maintaining that they only eat a few healthy meals a day, but still continue to gain weight. There may be exceptions where people really do struggle to lose weight despite being on a calorie-controlled diet, but in most cases people simply fail to stick to their diet. If individuals choose not to follow a plan it is far too easy for them to nibble on snacks here and there, particularly if there are bags of nuts or chips in the house. If they only have a few nuts they can tell themselves that they didn't really cheat, but if they do that everyday, the calories soon add up. Besides, a lot of overweight individuals find that they cannot stick to having a few nuts or squares of chocolate, and end up eating the whole bag or bar, anyway.

Getting in shape requires individuals to change their eating habits and to get physically fitter. They not only need to eat a healthier diet, they usually need to significantly cut their portion sizes, something which many people find most difficult, particularly if hunger is something unknown to them. They need to cut out the junk food and fast food as much as possible, and concentrate on getting plenty of fruit and vegetables and complex carbohydrates into their system, as well as protein. They can eat a little bit of what they love, but they should not go overboard on items which contain lots of sugar and fat.

Exercise has to figure in any plan to get in shape because becoming more physically active can improve people's health and make them less susceptible to heart disease and cancer, and it also facilitates weight loss as it speeds up their metabolism and builds muscle. An extremely unfit person will have to take it slowly, and build up their strength and stamina, but once they start losing the weight they will find it much easier to push harder and go further. They should formulate a plan, though, that they can stick to, as increasing fitness requires long-term consistency, not simply pushing hard for a week and then giving up. If people set themselves goals and have a plan to follow, they are much more likely to succeed than those who haphazardly decide to lose weight and get fit.

Learn more about this author, Michelle Wilkinson.
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