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When you step on your weighing scales they don't really show if you are fit or fat. They just tell you your weight. Our obsession with weight sometimes makes us overlook other body factors.

For example, more important than total body weight is the composition of your body tissue. If a man's fatty tissue is bigger than 14% of his body mass, or if a woman's is more than 20% they are overweight.

Excess fat leads to such nasty ailments as diabetes, gout, high blood pressure, coronary artery disease, and gallbladder problems.

In losing weight it is best to think the caloric balance equals the total calorie intake minus the total calorie expenditure.

Some calories are used for metabolism. As people get older, their bodies require fewer calories for this. Some calories are excreted as waste products. Some go into the energy required for physical activity.

So if people take in more calories than are used by these functions, there is a definite caloric excess. Energy is transformed rather than destroyed. In this case, each excess of 3,500 calories is changed into a pound of fat. If people want to reverse this process, they have to burn up 3,500 calories to lose a single pound.

Fighting fat with exercise is important and it works but it's important to get exercise that interests you.

Why? Because experts contend that when people exert more effort than they are capable of it creates a tendency to develop weariness and boredom and they give up.

Other than attending gym, good activities include swimming, running, and cycling. They can be performed solo but having a partner or partners is good for breaking any monotony and setting challenges.

It's also good idea at the beginning to measure your distance to see how you improve and gain strength over time.

Exercise is not just for burning calories and weight loss. It builds up the strength and endurance of the heart, lungs, and blood vessels. It has also a tranquilising affect on the nerves.

There are various types of exercise and it's a good idea to take professional advice before you begin, especially if you are older.

Experts can advise on exercises for endurance, for strengthening muscles and to improve joint mobility and posture. There are even stretch exercises to relieve aches and pains.