Obesity rates in the US are going through the roof. All kinds of major health issues are a direct result of obesity, from diabetes to circulatory problems such as strokes and heart attacks. Even knee and back problems can be caused by obesity, due to the excess wear and tear. (Here's a simple workout for your bad back.) The food industry is partially to blame-their marketing has gotten us addicted to huge portions of fatty, sugary nutrition-deprived garbage. And let's not forget about the effect on appearance and self-esteem, both of which are negatively impacted by obesity. Weight-loss is, therefore, critical to regain the energy and attractiveness that comes with good health. Unfortunately, most of us are simply too busy or lacking in will power to join the gym or maintain a regular workout routine. So what to do to ensure weight-loss?

The key is to make a few minor lifestyle changes. A few changes to the things you eat can have a massive effect on your BMI, which is the calculation of fat in relation to your body mass. Weight-loss also requires an efficient diet. Simply put, an efficient diet is one in which your calorie consumption equals only what the body needs, and nothing more. The first thing to do is to cut out the fast food and the junk food, the mortal enemies of weight-loss. Fast food and junk food can give you enough fat and calories for an elephant! Not only that, but the calories from such a diet are empty-meaning even though you eat, because what you're eating is not nutritious, your body still wants more food. So if you're serious about weight loss, drop the fast food/junk food diet killer-and fast! By making this simple change in what you eat you will begin to take off the weight. The rate of weight-loss is up to your body's metabolism and, of course, exercise will help-but this simple start is bound to leave you feeling better. The weight-loss from a diet often does not work because people eventually go back to their regular eating habits. You really need to make the decision to quit junk food-like the alcoholic that decides to quit drinking. It's really no different. You need to focus on a making a lifestyle change and eat differently. This is especially important for those of us over thirty. As we age our metabolism slows down and and weight-loss gets much more difficult. You must break your love affair with French fries and doughnuts and ice-cream and hamburgers or the calories and fat will continue to mount. Weight-loss simply doesn't happen like it did in your twenties so if at all possible, start early on and keep it off.

Next, start paying attention to the food labels. Cut out all high fructose corn syrup (HFCS). This is a huge problem that many people are unaware of. This chemically engineered syrup is not easily processed by the body and can quickly become converted to fat. Recent research is showing that there is a strong correlation between diabetes and HFCS.

Drink plenty of water. This is one of the most overlooked weight-loss causes. If you drink 10 glasses of water a day you will be flushing out excess fats and be continually keeping your body in a state of de-toxification. By drinking a glass of water before your meal it can also fill you up so that you do not eat as much once you sit down to eat.

'If it's white, it ain't right!' White bread, sugar and rice aren't good for you, and they aren't good for weight-loss. Empty, wasted calories devoid of nutritional benefit, they turn to fat as soon as they get digested. Try their healthier brown brothers, wheat bread, brown rice and raw sugar. Replace sweet cravings with healthy, organic fruits, but watch the pesticides if it's not organic.

These are just a few weight loss tips that you will need to stay focused on as you work to reduce your weight. Remember, weight loss requires a commitment to a new lifestyle. You CAN do it! Weight loss can take many months (in fact, it works better that way), so work to make a positive lifestyle change and you will see progress. Look at it this way, don't try and lose weight. Don't try and diet. Make a commitment to a healthy lifestyle and the weight loss will naturally happen.

Vince Barry is a weight-loss, diet and fitness guru. "I believe weight-loss and fitness begins with the mind. Once we get the mind in order, we can get the body in shape. You CAN do it!" More of his work can be found at his website here Vince Barry