There is a major concern in the U.S. with the rising levels of obesity and being overweight among Americans. This has given rise to numerous theories and diets in an attempt to help people lose weight. While most of the diets may differ in application, there is generally one prevailing theme amongst all the diets, and that is to eat sensibly and exercise regularly.

What does it mean to eat sensibly? One sensible plan is the "White and Green Pyramid Plan" advocated by Stephen Gullo, Ph.D., of the Institute for Health and Weight Sciences Center for Healthy Living. He suggests green vegetables at the base of the pyramid, with at least 3 servings per day. Fruit and protein make up the 2nd level, with 2 - 3 servings per day. The protein should be "white" food, such as fish, seafood, chicken, turkey and egg whites. Flour products are the 3rd level. White flour products have a tendency to trigger food cravings in some people, so limit this food to 1 or 2 servings per day. This means that you must choose between bread, pasta, rice and potatoes. The top of the pyramid is fat and oils, with 1 to 2 tablespoons per day. The recommended fats are those found in olive, canola, and fish oils.

Another weight loss expert, Stephanie Dalvit-McPhillips, focuses on the "fat triggers" which prevent you from losing weight. The five most common triggers are:

1. Under eating, which causes you to burn muscle instead of fat. This slows down your metabolism instead of increasing it.

2. Skipping meals puts you into a brief fasting state, which lowers your metabolism and blood sugar. This can lead to binging or consuming too much food at one large meal.

3. Too little fat can lead to strong cravings and fatty food binges. Your body needs essential fatty acids, so do consume some of the healthy fats (olive, canola, fish) each week.

4. Too little fiber doesn't help with the passage of food through the intestines. More fiber increases the volume of food, which helps make you feel full sooner, and helps you digest your food more efficiently.

5. Too little water can make you think you're hungry instead of thirsty, and you'll want to eat something. Instead, drink a glass of water to satisfy your thirst.

All this sensible eating must be accompanied with some aerobic exercise 3 - 5 times per week. You can start slowly, with a brisk 10 minute walk each day, gradually increasing the time as you become stronger. Look at how you spend your time each day. Can you take the stairs instead of the elevator? Find an exercise buddy. Pick fun activities. Instead of sitting and watching TV, get on a treadmill or exercycle in front of the TV. You can watch or read at the same time you're exercising.

The hardest part of exercising is actually getting up to do it, and then doing it again tomorrow.
However, given all the research on the subject of weight loss, this combination has proven to be the best.