More than half of the women, almost two-thirds of the men, and a quarter of the children in our country are overweight, giving us the dubious distinction of being the fattest country on the planet. The reasons for this are simple: we're eating too much, we're eating the wrong foods, and we're exercising too little.

The secret to achieving and maintaining a healthy weight isn't a fad diet or a prescription weight loss drug or even an herbal appetite suppressant. The key is exercising regularly and eating a balanced diet. There's nothing wrong with getting a little help from some natural supplements — as long as you understand that they won't work unless you do.

Diet

Good nutrition provides natural weight control, so it's logical to follow a low-fat diet. Emphasize fiber-rich plant foods (fresh, whole fruits and vegetables, beans and whole grains) that contain slow-burning carbohydrates, which yield a steady supply of energy and satisfy your hunger as well. For protein, look to nonfat yogurt, skinless chicken, and poached fish.

 More diet recommendations.

Exercise

Deciding if you needed to lose a few pounds used to be a simple matter of stepping on the bathroom scale and consulting a weight/height chart. But it’s now recognized that body fat, not body weight, is the more important measure when determining your health status. Regular weight lifting and aerobic exercise are key to reducing your body fat.

 More exercise recommendations.