Q: if you don't already know. That's the first and most important step. You can do this on practically any bike that is the right size for you. Starting on a basic single speed bike with coaster brakes is usually best. Since you don't have to worry about shifting gears and front/rear braking sequences, these bikes offer an easy learning curve. There are many different types of bikes that offer a wide range of capabilities. If you live in a city, you probably want a bike that’s built for roads. If you live somewhere where you can bike on trails, then a mountain bike might be more your speed.   Standard bikes. These are old-fashioned, single speed bikes with coaster brakes (pedal backward to brake). Good for leisurely riding around town if there are no serious hills or other obstacles. BMX bikes. Low profile bikes with 20 inch (50.8 cm), usually knobby tires. These are for "competition" biking on trails or courses and have cable operated caliper brakes on the front and rear. These bikes are single geared bikes. Road bikes. This is a general term for traditional looking, and racing like bicycles designed for good performance on pavement. There is a wide range of options within this category. Road bikes can often be classified into two broad groups of racing/performance or touring.  Racing bikes are designed for pure speed with an emphasis on light weight, and place the rider in an aggressive posture. Touring bikes are designed for sustained comfort and carrying loads. They have heavier components for durability, mounts for rack and fender attachments, and have a more upright riding position. Road bikes traditionally have "drop" or "aero" handlebars. These handlebars allow the rider a range of hand placements for comfort or for achieving an aerodynamic riding position.   Mountain bikes. Bikes designed for off-road use, with compact frames, stable handling, clearance for wide and knobby tires, and higher handlebars for a more upright position. For hilly terrain, these bikes will generally come with low-range gearing. There are many types designed for specific purposes, such as downhill versus cross-country racing. Mountain bikes can be equipped with sophisticated suspension and disc brake systems. Mountain bikes are also very popular as all-around bicycles due to versatility. Tandem bikes. These bikes have an extra seat and set of pedals for two people to ride together. Recumbent bikes. These bicycles seat the rider in a "reclining" position with the pedals positioned forward, which is a more natural position requiring less flexibility than upright bikes. These bikes can be fitted with windshields for good aerodynamic performance. However, these are generally heavier and can't match the performance of upright racing style bikes. If you intend to ride your bike on trails and unpaved roads, a mountain bike is a good fit. If you don't intend to ride on unpaved trails and live in a city, a road bike will be more efficient.   Racing style bikes will not be as comfortable or practical for casual riders. Depending on where you live, shops may be limited to mostly racing and mountain bikes. A popular middle ground that you may find is the "hybrid" style bike. Hybrid bikes often mix elements of both road and mountain bikes. Hybrid bikes typically have thicker wheels and a wider seat. Frames are usually fairly light and most use caliper hand brakes.   When deciding on a bike that will work for you, ask yourself a few questions to get started. What will your average riding time be? How often will you use your bike? Are you getting a bike for fun or more for transportation? What have you ridden in the past? Being able to answer these basic questions will give you a good picture of what kinds of features you need in a bike. If you plan to ride your bike to work every day, you probably want more of a road bike that is fast and light. If you want a bike you can attach extra components to like a basket and ride around, a hybrid or cruiser might work. And if you plan on exercising and riding trails, then a mountain bike is what you’re looking for.
A: Learn how to ride Learn about the basic types of bikes. Think about your intended usage.

Q: A great thing about weight loss is that even small changes can improve your overall health. A normal initial goal for treating obesity is a “modest weight loss” – usually 3-5% of your total weight. For instance, if you weigh 250 lbs (114kg), you can set an initial goal of losing 7.5-12.5 lbs (3.5-5.7 kg) to start improving your health.  Losing even 5% of your body weight can reduce your risk for developing diabetes, and it may even help improve liver function. The more weight you lose, the bigger the health benefits – but set small, attainable goals in order to stay positive and dedicated. You don't have to be perfect – it's okay to treat yourself occasionally. If you meet a weight-loss or exercise goal, reward yourself. Ideally, do something fun such as seeing that movie that's in theatres or taking a weekend trip; but if it's a food treat you're craving, go for it. One fattening meal won't impede your success, and it's important to appreciate your hard work. Body mass index, or BMI, is defined by comparing your body weight in kgs to your height in meters. It's usually a good measure of your amount of body fat. A BMI of 18-25 is considered normal, and obesity is classified into ranges of severity. Keep track of your BMI with your doctor to monitor your progress, and set health-conscious goals. BMI is categorized as follows:  40 and higher: Extreme/morbid obesity (class III obesity) 35-39.9: Class II obesity 30-34.9: Class I obesity 25-29.9: Overweight 18.5-24.9: Normal/healthy When you don't sleep enough or sleep too much, your body releases a hormone that can affect your appetite and make you crave carbohydrates. Maintain a healthy and consistent sleep schedule and get as close to 7-9 hours of sleep as you can. Try the following:  Set regular times to go to bed and wake up. Avoid napping during the day. Leave your bedroom for sleeping – don't watch TV or do other activities in bed. Sleep in a cool, dark space. Avoid caffeine after 4pm, or earlier if you're sensitive to caffeine. Create a relaxing ritual before bed, like taking a hot bath or having a cup of (decaffeinated) tea. Surround yourself with friends and family who encourage your goal of overcoming obesity and maintaining a healthy weight. Invite others to cook healthy meals with you.  Find a “workout buddy,” and encourage each other to exercise regularly. The National Weight Control Registry (NWCR) is an ongoing database and investigation of people who have successfully lost weight and who are continuing to do so. This program will ask you to record your eating, health, and exercise habits by occasionally sending you questionnaires. This is a great way to help researchers understand weight loss while helping you keep track of your own habits.  To join, you must be 18 years old. You need to have lost at least 30 pounds and to have kept 30 pounds off for at least a year. Questionnaires are sent out every two months.
A:
Set realistic goals. Reward yourself when you meet your goals. Keep track of your BMI. Get 8 hours of sleep every night. Seek out supportive people. Join The National Weight Control Registry.