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" It should be so simple. Eat less, exercise more, and all those extra pounds will disappear. Yeah, right. These days, the endless debates on the best way to lose weight \u2014 cardio versus strength training, low-carb versus low-fat \u2014 can weaken the resolve of even the most determined dieter. But Bob Greene, the guru who has seen Oprah Winfrey through her long-term weight struggles, says anyone can lose weight just by taking a few simple steps. Here, his solutions:  Solution #1: It&amp;#039;s not about the food \u2014 at first &amp;quot;The biggest mistake people make is assuming that they gain weight because they eat too much or they eat the wrong foods,&amp;quot; says Greene. &amp;quot;The much more meaningful truth is why you eat.&amp;quot; There are four &amp;quot;emotional cornerstones&amp;quot; upon which any weight-loss effort should be constructed.  The first, says Greene, is a big dose of the truth. &amp;quot;Ask yourself: Do I have poor willpower? Why is food my drug of choice?&amp;quot; he says.  Second, Greene stresses, take responsibility: &amp;quot;What you weigh is not the fault of your spouse or your kids, and it&amp;#039;s not because of your job. If you&amp;#039;re offering up a lot of excuses, you&amp;#039;re wasting your time.&amp;quot;  Third, make a concrete commitment to meet your goals. Greene, for instance, had Oprah Winfrey sign a contract with herself, vowing that she would continue working hard until she reached her objective.  Finally, Greene emphasizes willpower. &amp;quot;Your inner strength is most important,&amp;quot; he says.  Solution #2: Get moving Most people who struggle with their weight hate to exercise. &amp;quot;But you don&amp;#039;t have to have a structured workout at first,&amp;quot; says Greene. &amp;quot;Look for ways to get more activity into your everyday life \u2014 taking the stairs at work, walking the dog a little longer, walking to the store instead of driving.&amp;quot; How much exercise should you get? Twenty minutes a day of cardiovascular activity is fine at first. &amp;quot;As you get stronger, try to expand that to 30 or 45 minutes,&amp;quot; says Greene. &amp;quot;And once you&amp;#039;ve establish a cardio routine, gradually add up to 15 minutes a day of strength training.&amp;quot;  Women also need not fear bulking up. Working out with &amp;quot;moderately challenging&amp;quot; weight (a weight that makes you feel fatigued after eight to 10 repetitions) will increase lean muscle mass, which burns calories even when the body is at rest.  Solution #3: You are what you eat  Once you&amp;#039;ve examined the issues behind your overeating and added more activity, make gradual adjustments to your food choices. &amp;quot;Concentrate on cutting back about 10 percent of your overall calorie intake,&amp;quot; says Greene. You don&amp;#039;t have to give up all fat and carbs. &amp;quot;Without carbohydrates, your brain won&amp;#039;t function,&amp;quot; Greene says. Instead, stay away from simple carbs and sugar like white flour and white sugar and switch to complex &amp;quot;good&amp;quot; sources, such as whole grains, fruits, vegetables, and greens. Even some fat is necessary. &amp;quot;A reasonable amount of healthy unsaturated fat, such as olive oil, can constitute up to 30 percent of your diet,&amp;quot; he says.  Once you&amp;#039;ve determined why you eat and what you eat, the final issue is when you eat. Greene&amp;#039;s advice: &amp;quot;If you stop eating three hours before bedtime, you&amp;#039;re going to sleep more soundly and you&amp;#039;ll lose weight.&amp;quot; Oprah Winfrey, who lost more than 30 pounds with Greene last year and has kept it off, swears by never eating anything after 7 p.m.  Solution #4: Expect setbacks \u2014 don&amp;#039;t embrace them Yes, there will be those cupcakes left over from the bake sale, the lavish anniversary dinner, the weeks or months when the scale won&amp;#039;t seem to budge. These setbacks are a given \u2014 but how you react to them is not. These four quick and simple moves from fitness guru Bob Greene will help get you ready for more rigorous exercise. "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.goodhousekeeping.com/health/diet-nutrition/advice/a16269/advice-healthy-weight-loss-0504/?src=shelter_footer>