Are you concerned about your weight?   Obesity takes its toll in the long term. These include snoring, insomnia, diabetes, and knee arthritis.  BMI (body mass index) is a tool for measuring weight.    

Overweight occurs when you eat more calories than you burn through daily activity. Cutting down your calory intake and increasing your activity is a solution.  A sedentary lifestyle is bad for your health. An unhealthy diet and poor eating habits will result in more body fat. Instead of a coke, drink diet coke.  Eat more fruits and vegetables and fruits. You can't change your genes.  However, genetics affect the amount of fat you store and where it is stored. Instead of a coke, get a diet coke. Include more fruits and vegetables in your diet. 

Obesity runs in families. You can't change your genes, but you can change your eating habits. Genetics affect the amount of fat you store. It is affected by family lifestyle.

If you are not physically active,  you are storing calories. Inactivity leads to lower extremity arthritis. 

Climb the steps rather than using the elevator. 

When you go to the grocery store, read the ingredients. Be calory conscience.  Read the food labels. Pay attention to the contents of fat and sugar. Practice "portion control." 

Insomnia may trigger the need for snacking between meals. However, increase your activity.  Climb the stairs rather than using the elevator. Snoring may be a sign of sleep apnea. You may want to contact your primary care physician to order an overnight sleep study.   

Obesity can lead to shame, guilt, social isolation, disability, and lower cognition.  

Walking, swimming, and bicycling, will burn calories and improve your balance and sleep quality.  Limit your snacking between meals. 

A ketogenic diet lowers brain inflammation and promotes cognition. Consider purchasing "The Ketogenic Diet Cookbook," Amanda C. Hughes. Easy, Whole Food Keto Recipes for Any Budget."   

Keep a notebook or food diary to track how often you eat and portion control. 

Weigh yourself no more than twice per week to track your progress. This will bolster your confidence and keep you on track. 

Stay with your program and keep yourself busy. Don't get discouraged. Be careful during the holidays and avoid splurging.

Famous quote:  "I found there was only one way to look thin. Hang out with obese people."  Rodney Dangerfield

Source:  Mayo Clinic.