Most overweight and obese people want to know how to oppose the causes of overweight and obesity. Unfortunately there is a lack of useful information on how to accomplish this. For this reason I have created a checklist. You will find the most important points you should be aware of if you really want to lose weight. If you observe the points in this checklist you will be able to affect the causes of overweight and obesity positively and lose weight. • The causes can be categorized in two different parts. On one side genetic causes and environmental causes on the other side. • Focus on the environmental causes which you can affect positively. • Strengthen your will in order to make the decision to lose weight. • Your metabolic rate plays a key role in order to lose fat at all. • Therefore you should perform exercises to stimulate your metabolic rate. Great options are: Power Walking, Incline Walking, Rollerblading, Cycling, Jogging, Climbing Machine or doing Circuit Training with weights. • Doing physical activity. Long walks or manual homework for instance. • Eat 5 smaller meals per day instead of the usual 3. Every time you ingest food to your body your metabolic rate is increasing a little bit. • Avoid high caloric food products and drinks like vegetable shortening, some margarines, crackers, candies, baked goods, cookies, snack foods, fried foods and juice drinks. They often contain a lot of simple sugar and fat. • Eat low caloric food like vegetables, salad, potatoes, protein shakes, low fat meat or low fat quark. Drink low fat milk and a lot of water. • Try to decrease the ingestion in the evening, especially the intake of carbs. Now that you know more about the main causes of overweight and obesity and on what you can affect positively, you probably see the things clearer. Especially performing exercises, doing physical activity, the ingestion of low caloric food and the right habit of eating are main causes which you have to control. You also should keep in mind that your metabolic rate is a key factor to this. Nevertheless, there is more useful information concerning overweight and obesity, e.g. information on nutrition diets. But by putting this information into practice you will be able to oppose the causes of overweight and obesity and burn fat.