A good exercise program is one of the twin pillars that can help reverse that trend. Along with the increased consumption has come a decrease in the amount of exercise the average person gets today. Americans spend more time at the computer and at sedentary jobs, and are less physically active than previous generations.

But the right diet is the other pillar that is a must if the goal is optimal weight and body fat percentage, an attractive appearance, self-esteem and general good health. It isn't mere vanity that prompts millions to seek that diet. They know, most having tried to diet at one time or another, that many real benefits follow.

Dieting is about more than just losing weight. It's just as much about achieving optimal nutrition. It's about creating the body image that you feel comfortable with. It's about achieving your unique optimal weight range.

Note that important phrase "weight range." No exact number represents your ideal weight - your ideal weight is what looks and feels good for your body type. Weight also will fluctuate slightly from week to week. Your ideal range is depends on your BMI (Body Mass Index), your waistline and where you store fat, your natural body type and other factors.

BMI is just your weight (in kilograms) divided by your height (in meters) squared, or BMI = Weight / (Height x Height). To find your weight in metric units, just divide by 2.2, to find your height in meters, multiply inches by 2.54 and divide by 100.

Easily calculate your BMI using the graph chart below, or go to the National Institute of Health calculator to automatically calculate your BMI and get more information.

A woman 5 feet 6 inches who weighs a 140 pounds may still feel the need to diet. It's not then strictly just a health issue. She may want to feel more attractive. She may legitimately believe that a slimmer physique or one with more muscle will give her more energy.

Or, she may not. That's where self-image plays a significant role. She may adjust her body, or her attitude, or both. Or, she may be perfectly satisfied with herself as she is.

Part of that outlook will (and should) depend on age and personal circumstances. If that same woman is 26 she may feel the need to shed a few pounds in order to achieve her personal goal. If she's 16, she likely has a few years of growth left and the whole situation will sort itself out with time. If she's 56, she might be very pleased that she is in a healthy range and not pay much heed to other factors, but still want to diet to achieve optimal nutrition.

Personal situations count heavily when deciding whether or not to diet.

Unfortunately for some, other methods are sometimes needed. Whether through genetic disposition, disease or other factors, maintaining the proper weight for the obese sometimes requires outside assistance.

Fad diets rarely work, and almost never for very long. Some nutritional supplements and other compounds can help to a degree. But for many in this situation, weight loss surgery is the only hope.

There are many forms of surgery available to aid weight loss. All have pros and cons. The most important criteria are effectiveness, risk and side effects.

Surgical techniques have evolved over the past few decades, and most are effective, in the sense that they do typically lead to substantial weight loss. That loss comes about usually as the result of restricted caloric intake by eating less or by absorbing less of the food that is eaten.

One of the earliest forms was gastric bypass surgery. All or part of the stomach was removed and the digestive system reconnected. Originally extremely dangerous, it has evolved but still carries substantial risks. It is no longer the preferred method. Patients who undergo the procedure have to take supplements forever after and the risk of disease and nutritional deficiencies remains high.

Stomach stapling is one technique that has been around for many years now. Initially highly dangerous, it has become much safer in the past 10 years. There are still substantial risks, however, as with any major surgery. The procedure consists of opening the patient and clamping portions of the stomach with specialized surgical staples. Newer methods use laparoscopy, in which a small hole is created through which the surgeon works using surgical scopes and tools. The benefit of laparoscopy is it is less invasive, making recovery faster and easier.

There are risks of bleeding, though small. Patients can become ill if they attempt to eat more than the recommended amount. They may also suffer from nutritional deficiencies that can be lifelong, requiring supplements.

The lap band procedure is becoming more popular and seems to be preferred by many physicians who specialize in surgical weight loss procedures. The procedure is done laparoscopically, so it's less invasive, and involves placing a band around the stomach, to make it smaller. The band can be adjusted for the individual and the surgery is not permanent. It is becoming preferred because it is less invasive, adjustable and can be removed more easily than staples. (Bypass surgery is, of course, permanent and cannot be reversed.)

The net effect is to create a smaller stomach, leading to a more rapid feeling of fullness. The patient simply eats less and therefore takes in fewer calories. The body turns to stored fat for energy and the result is less fat and lower weight.

Any of these procedure are surgical procedures and therefore carry the risks of any surgery; however, they are considered generally safe and techniques have been perfected to make surgery as noninvasive as possible. Some of the procedures can be done on an outpatient basis, with a very short recovery period.

Patients typically experience rapid weight loss, but at the same time (as fat comes out of adipose tissue) many hormonal changes take place. Close, regular medical observation is important for the success of the procedure and the health of the patient.

There are dozens of names for the various procedures: biliopancreatic diversion, vertical banded gastroplasty, adjustable gastric band, sleeve gastrectomy (with or without duodenal wwitch), Roux-en-Y gastric bypass, and others. All fall under the general term bariatric surgery. A bariatric surgeon is a medical doctor who specializes in weight reduction surgery.

Whichever procedure an individual considers, careful thought should be given to weighing the risks and benefits. For many, a commitment to long-term dietary and lifestyle changes is a better option. For those who believe surgery is the best option, consulting with an experienced physician is essential.

It's an inescapable fact that proper diet has to be accompanied by an age-appropriate, regular exercise program if the goal is good health and an attractive body. Diet is essential, but exercise is its essential partner. Diet provides the proper fuel, but exercise uses that fuel to keep the body healthy.

There's no need to become a fitness fanatic, but there are several simple exercises you can begin today. Start a daily stretching routine of at least 10 minutes before doing any vigorous training. A 20-minute walk every other day is a great beginning for those not used to exercise.

Work up to more effort slowly. Most of those new to exercise get discouraged and quit too soon because they try too hard at first. This produces soreness and sometimes injury and reduces the motivation. Take baby steps!

Instead, start with some light weight training, using 5, 10, then 20-pound weights. Curls, squats and other exercises are simple and you'll soon graduate. Gradually add a 10-minute jog and increase slowly by 10 minutes every few weeks, as you feel comfortable. Once you hit an hour-long run, you're into the serious workout category.

If you can, invest in equipment that may help you get motivated. Others will need the social stimulus of a gym to keep their willpower up. But in either case, don't let your money go to waste. Make a commitment to regular workouts, whether at home or away. If you do join a gym, don't be shy. Take advantage of the expertise of more experienced fitness enthusiasts and the staff. Consider a personal trainer to develop a routine specific to your needs - and to work with you and keep you motivated. Being held accountable by someone else is a great motivator.

In order to lose weight, you want to be sure to include some cardiovascular exercises in your routine. That can be running, cycling or any number of alternatives. To tone muscles and tighten the slack skin that will result from major body fat reduction, you'll need to add resistance and weightlifting exercises. You can use stretchers, rope and pulley or other equipment to supply the resistance. Weight machines are great for lifting exercises.

As you get into the routine, you may or may not actually lose weight. If you're not obese but merely overweight, you may not see much loss. As you reduce fat deposits, the difference can be made up by gains in muscle mass, which weighs more than fat. Don't pay much attention to early losses, they may well be due as much to water loss as anything else. Use a measuring tape, or even how your clothes fit, as a guide in addition to the scale. You may see plateaus on the scale but continued loss of inches.

As you reduce excess body fat and tone muscles, you'll experience many side benefits beyond a more attractive body. You'll feel better overall, be more energetic and should experience a heightened mood.

Feel good about it. You worked hard for the results.

Attitude alone won't change the rate at which your body burns calories, nor will it magically cause you to eat less or exercise more. But sustaining a weight loss program over the long run needed to achieve permanent results can only be done by (in part) a change of attitude.

"Attitude" is a word we use here to sum up all those views about what to eat and whether to exercise, and how. Even those who desire a more natural weight loss program simply go on doing more or less the same things day in and day out. However, not changing behavior will result in no change in effect. To reiterate a famous quote: "The definition of insanity is continuing to do the same thing over and over and expecting a different result." To successfully lose weight, it's necessary to change behavior; to change behavior, it's necessary to adjust attitude.

How? That's the million-dollar question, isn't it?! The answer is - it will vary from person to person.

Some individuals will reach a crisis point in their lives. They are tired of looking in the mirror and seeing a body image they despise. Or, they are tired of feeling tired all the time. They are strongly motivated at the outset to adjust eating habits, change their diet and commit to a healthy exercise program. Some experience health issues that motivate them to improve their fitness and overall health to reduce risks.

Others have to dig a little deeper, to find the inner strength to change, to look farther down the road. Starting a diet after the holidays or after changing jobs or any of the thousand other reasons we devise to start later means one thing: not starting now. But now is the time to start, if you want to start achieving results now. That means changing attitude now.

Easier said than done, of course! But not so very hard if you look to any of the many available sources for helping you: friends who have successfully started or gone a long way on a natural weight loss program can be an inspiration. Let the positive pull of their success motivate you, more than the negative guilt of where you are today. Many diet programs have support groups meetings. You can purchase software that will help motivate you and keep track of progress.

Read about the large variety of diets available: not one of them is perfect for every individual. Finding one that fits your natural inclination will help get you started. Some people find it easy to devote to tracking calories. Others only want to focus on healthy foods, but keep portions modest. Still others want to follow a diet that has been successfully used by those they know or trust. Anyone will want a natural weight loss program that optimizes their overall health. Here, the only correct answer to 'Which is best?' is the one that gets you started and produces results for you.

Starting that research is the first step to helping you alter your attitude, a shift that will result in the change you are really after in the first place: losing weight.