My concern is that folks that struggle with too much weight are addicted to sugar (carbohydrates) and the body's metabolic answer of too high an intake of sugar is to store it as fat. Anyone heavier than optimal weight, needs help and support to break this addiction, not unlike heroin addicts. Everyone needs a source of energy. Excess weight is a great energy source but the body needs to be able to effectively utilize the fat. Personally, I have found what I eat and the pattern of eating has the most profound effect on my weight/weight loss. For me, the next most important is making sure of decreasing stress in my life (even stress caused by over the top exercise), thus lowering cortisol. For what I eat, I use a low carbohydrate (20 grams net carbs per day), high fat, and moderate protein diet (~ 1500 calories/day). This diet has switched my body to utilizing ketones as the primary energy source with glucose as secondary. When the body energy pathways are adapted and circulating ketones are metabolized, the cellular mechanisms easily switch to drawing on body fat as an energy source. With hunger thwarted, you can implement Ligen's daily regular time restrictive eating pattern (i.e. intermittent fasting, fasting, or just "do not eat if you are not hungry"). My best exercise is a long walk (> 30min) before breaking my daily intermittent fast (16-20hrs of fast then rest of the day is my eating window). I have been living this way for 13 months and am very pleased with my results.

There are lots of misconceptions about overweight and obesity, and its relation to diseases. In dealing with obesity, it is important to distinguish morbid obesity from non-morbid obesity.

Obesity contributed by the subcutaneous fats is protective and normally harmless. But the excessive visceral fat and ectopic fat that surround the organs or enter the organ tissues, are very dangerous, which contributes to morbid obesity, and is associated with numerous diseases.

To get rid of the ectopic fats that surround the organs or enter the organ tissues, so as to avoid morbid obesity, daily regular time restrictive eating is efficient, and one still can live a long and healthy life by doing so.

We are really very lucky that we have the adipose tissues in our body. This ensures us only need to eat 2 or 3 meals a day. If we are born without adipose tissue, then, we have to eat every 15 minutes, and 60 meals a day:

https://www.huffpost.com/entry/lizzie-velasquez-adipose-tissue-neonatal-progeroid-syndrome_n_1880875

Dear Dr. Ligen Yu, thanks for your valuable contribution to the discussion!

Yes totally agreed and even there are different level of obesity, overall the reduction of weight is beneficial.

Eating 3 main meals a day (4 hourly) and 1 snack to avoid hunger is recommended. Any form of physical activity is required and at least 3 days a week, aim for an hour, that is for weight loss. 30 minutes exercise is for wellness and weight maintenance, and in order to lose weight, aim for an hour with low intensity level (cardio types)

@Soana Muimuiheata, thanks for your valuable contribution in the discussion!

My concern is that folks that struggle with too much weight are addicted to sugar (carbohydrates) and the body's metabolic answer of too high an intake of sugar is to store it as fat. Anyone heavier than optimal weight, needs help and support to break this addiction, not unlike heroin addicts. Everyone needs a source of energy. Excess weight is a great energy source but the body needs to be able to effectively utilize the fat. Personally, I have found what I eat and the pattern of eating has the most profound effect on my weight/weight loss. For me, the next most important is making sure of decreasing stress in my life (even stress caused by over the top exercise), thus lowering cortisol. For what I eat, I use a low carbohydrate (20 grams net carbs per day), high fat, and moderate protein diet (~ 1500 calories/day). This diet has switched my body to utilizing ketones as the primary energy source with glucose as secondary. When the body energy pathways are adapted and circulating ketones are metabolized, the cellular mechanisms easily switch to drawing on body fat as an energy source. With hunger thwarted, you can implement Ligen's daily regular time restrictive eating pattern (i.e. intermittent fasting, fasting, or just "do not eat if you are not hungry"). My best exercise is a long walk (> 30min) before breaking my daily intermittent fast (16-20hrs of fast then rest of the day is my eating window). I have been living this way for 13 months and am very pleased with my results.

Dear Dr. Robin Haimbach, thanks for your valuable input in the discussion!

Adding to Dr. Robin Haimbach's reply on reducing sugar, herbs & spices can help.

Please see: Nurs Res. 1990 Sep-Oct;39(5):290-3. Sugar and spice: similarities and sensory attributes. Blank DM1, Mattes RD. PMID: 2399134. They found:

Spices were selected for study that were believed to exhibit sweet tasting properties. Seventy (70) healthy, normal-weight adults- smelled- tasted the spices. Herbs/spices- compatible sweetness to sugar were:  cinnamon, vanilla, spearmint, anise, nutmeg, ginger, cloves and bay.  

CONCLUSION: Certain spices have sweet properties and may be a healthful strategy for reducing sugar intake. Think spices-not sugar!

I personally think those who are overweight or obese are deprived of fibre and complex carbohydrates in their diets. Moreover, they mainly focus on taking only simple sugars and carbohydrates in their diet. Adding a good amount of fruits and raw vegetables will increase the fibre as well as will be full of antioxidants which will help them from certain diseases. Where as intake of Vitamin C in our diets is highly recommended for better immunity. Fibre provides us with satiety and will therefore, elongate the transit time of next meal.

Dear Danielle Monahan & Shareen Banga, thanks for your valuable concerns!

Interesting question ... Following