A. Weight Reduction Diet
Weight loss depends on calories you do not eat and calories you burn up during exercise. A low-calorie diet must be combined with exercise that increases calorie expenditure; otherwise you will not be able to prevent weight gain, which often occurs three to six months after stopping a low-calorie diet. It is best to lose slowly and plan your strategy over a one-year period. Therefore, try to lose two to four pounds per month, that is, 24–48 pounds over one year.
The body of an obese individual is programmed to form fat and store it. In addition, cells slow down and you burn fewer calories than normal. Your metabolic rate is slower than normal. When you go on a crash diet, your metabolic thermostat is turned down to get by on less food. Start your exercise program first, and after a month of walking one to two miles daily and climbing two to three flights of stairs four times daily, increase the exercise and then start your diet. Remember that a brisk two-mile walk in 30 minutes burns about 200 calories. All diets that are proven to cause sustained weight loss over a period of years depend on a reduced intake of calories combined with an exercise program that burns up calories.

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