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I should read through the lot too. I am in the overweight range but not by a whole lot. My problem is a sedentary job induced (Ten years on my bum in an office and little time outside that) bout of fatty liver. Very luckily caught with only the very first signs of cirrhosis, so minor that a biopsy was required to find them.
In a nutshell, the direction from the quack was "Loose weight, do exercise" and while the last couple of months have stopped that temporarily, I am back on the horse again now. I have put a couple of KG back on but had dropped 12KG since Christmas last year, aiming for another 8 which would put me well into the "Healthy" BMI range.
Quite apart form the liver, it did spur me on to regain at least most of the fitness I used to have, and 40 minutes on the treadmill (Not keen on running on the road in low single digit temperatures and fog) does give you a nice endorphin buzz to start the day with.
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