Losing Weight. Feeling Great.

Obesity in the United States is at an all time high and getting worse. According to the U.S. Centers for Disease Control and Prevention, nearly three in 10 adults are obese. And a recent study warned that three-quarters of all Americans will be overweight or obese by 2020.

Your liver makes most of the cholesterol you need.Being overweight can increase men’s risk for many health problems, including diabetes, high blood pressure, heart disease, stroke and cancer.

Cutting calories, eating a plant-strong diet with five or more servings of fruits and vegetables a day, and consuming less saturated fat may reduce your risk of several chronic diseases. Here are general nutritional guidelines men should follow:

• Strive for balance from all food groups
• Keep fat consumption at 20% of your daily caloric intake or less (A person restricting her daily calories to 2,000 should consume no more than 40 grams of fat in a day).
• Focus on whole grains instead of processed, refined foods
• Keep sugar consumption as low as possible
• Sodium (salt) intake should be no more than 2,300 mg per day
• Limit your alcohol consumption to no more than two servings per day
• Pay attention to serving sizes — even using a smaller plate may help
• Know what type of fats you’re consuming
• Drink lots of water
• Read product labels
• Don't skip breakfast

But when it comes to obesity, diet is only half of the equation. You should also engage in regular physical activity to improve your overall health and sense of well-being. Even 20 minutes a day can help.

Evidence suggests that our genes evolved to favor exercise. In other words, during prehistoric times, if a person couldn't move quickly and wasn't strong, that person died. Those who were fit survived to reproduce and pass on their "fitter" genes.When you exercise, you’ll feel less stressed and sleep better. Physical activity will also improve your heart health, lower your cholesterol, strengthen your immune system, lower your risk of chronic disease and reduce your chances of developing depression and anxiety.

Maybe you’ve tried exercising before, though, and it got old fast. Then you just need to shake things up a little. Walk the dog or do yard work. Park your car farther away than usual or take the stairs, not the elevator. Find a new jogging, walking or biking route. Exercise with a friend or family member. And reward yourself when you achieve your fitness goals.

Be sure to check with your health care provider before beginning an exercise routine.