From everything we read and hear, it may seem as though weight was primarily a woman's problem...

In fact, there are more overweight men than overweight women. There are now approximately 25 million men in the United States who are considered clinically obese (more than 20% about ideal weight.)

And there are another 10 to 15 million men who are heavier than they would like to be. For men, weight-gain frequently accompanies middle age and higher-than-average socio-economic status.

Four basic steps:

Control stress eating. Uncontrolled, unplanned nibbling tends to involve high-fat snack-type foods.

If you find yourself eating from stress or other emotions, such as anger or frustration, seek out enjoyable alternatives, which can include reading a mystery or going out to a movie...

If you're at your job, try to leave the building for a 10- minute walk or do some deep breathing while sitting at your desk.

Avoid alcohol. Alcohol is high in calories and impairs judgment... In addition, it tends to work against your self-restraint when you're eating out.

Example: Drinking a glass or two of wine before ordering an entrée can lower your guard when the waiter shows up... Alcohol improves the chance that you'll switch from plain green salad and broiled fish you intended to order to prime rib and salad drenched in bleu-cheese dressing... Further, alcohol in the system slows down the body's fat burning process.

Decrease the amount of fat you consume. This one basic notional change can make a big difference in your weight.

Reduce dietary fat, found in red meat, fried and greasy foods, cheese, chips and ice cream, to name a few.. You'll lose weight even if you eat the same quantity of food as before. That's because eliminating high fat items automatically means replacing them with low-fat, low calorie carbohydrates (fruits and vegetables, breads and grains.) and protein (fish, poultry, beans and low-fat milk products.)

Increase exercise. Exercise reduces stress, helps burn more calories and produces a "post exercise burn" - so that your metabolic rate remains at a higher-than-normal level, even hours after your workout.

Exercise also raises the level of endorphins, resulting in a nice drug-free "High". Sustained weight loss is virtually impossible without an ongoing exercise program. If you don't continue to exercise, any weight that is lost will almost certainly return.

Start slowly. Unlike out-of-shape women, out-of-shape men tend to plunge right into a new fitness program, attempting to accomplish too much too soon...

First get your doctors OK. Then begin a brisk-walking program five to six times a week, 20 to 25 minutes a day.

If necessary, break up your exercise into two - sessions - morning and afternoon. Increase your time up to 45 minutes a day. You may want to eventually graduate to slow jogging or a stationary bicycle.

Important: Don't let yourself feel deprived. While you will have to give up the notion that you can eat whatever you want, there is no reason you can't eat the food you like and still slim down and improve your health. You should try to stick to the rules you have set, but you don't have to be perfect.