There are some fundamental steps people can take to start to lose weight, according to Dr. Joseph Benoit, a Bangor physician who treats patients with weight problems.

The first is to get a handle on the exact amount of calories consumed each day and then to reduce the amount by 500 to 800 calories.

People should try to reduce the calories they get from liquids, such as sugar in soda.

A person must begin to exercise, adding activity above and beyond what is already done in the course of a day.

Meals should be balanced. People should not skip breakfast, eat a light lunch and then pig out on dinner. That causes spikes in blood sugar, Benoit said.

“Losing weight is all about restricting calories,” Benoit said. “Maintaining weight loss is all about exercising.”

Exercise is a way both to manage weight and to offset some of the detriments of obesity.

As a person exercises and gets into better shape, the body becomes more sensitive to insulin, Benoit said. This means the person can keep blood sugar at normal levels with a lower level of insulin, which keeps the person thinner.

The less fit someone is, the more insulin is needed to keep the blood sugar in check, which can cause a person to become fatter and fatter. Eventually the pancreas cannot produce enough insulin, blood sugar levels rise, and diabetes sets in.

“Losing weight is incredibly important, but a person will be much healthier if they are active even if they are not losing weight,” Benoit said.

According to Dr. Erik Steele, vice president of patient services at Eastern Maine Medical Center in Bangor, “Exercise in and of itself reduces the risk of high blood pressure [and] heart disease. It helps control weight and slows weight gain. It helps prevent osteoporosis, which helps the elderly maintain their independence and reduces the risk of falling. It helps prevent depression and improves sleep.”

Emotion is a key factor in obesity. Strong emotions alter appetite and people use eating or overeating to control their tension and to maintain emotional balance.

Thus, according to Steele, “there are legions of benefits from exercise.”