While most of people know that being overweight are lead to many health problem such as diabetes, coronary heart disease, high blood pressure, and colon cancer. This information however is not yet completed. Morever, bieng overweight also contributing bone pain.

For example, my untie has suffered osteoporosis because her body backbone cant support the heavy body then leading to osteoporosis.
For an extra, here the information that i got from the the internet:
“While being ‘a bit’ overweight might offer some protection against osteoporosis, the serious chronic medical conditions that are closely related to carrying extra pounds outweigh any benefits to bone.

After menopause, women produce estrogen in fat tissues, so thin women are likely to produce lower levels of their own natural estrogens than are heavier women, and estrogens are known to prevent osteoporosis and related fractures.

In addition, most research studies that evaluate the influence of body weight on bone health focus on the risks of low body weight. Women who weigh less than 127 pounds are at greater risk for developing osteoporosis than are women who weigh more. Women who suffer from eating disorders significant enough to alter their normal menstrual cycles also are at greater risk for developing osteoporosis.

In short, weight that falls within the normal range is best for overall health.

NOF encourages women to eat a balanced diet, exercise regularly and maintain their body weight within normal limits for their height. Medical problems develop when body weight falls below or climbs above those limits.” (taken from Osteoporosis
Frequently Asked Questions) .

Ok, back to the title, in order to maintain the healthy diet, despite being overweight, here the cheap tips:
1)Consuming whole grain products
The gain product, such as bread, pastas, crackers, bagels, tortillas, and brown rice.

2)basic source: Consuming fruit
Fruit that high rich Vitamin C, such oranges and melons provide full protection on being overweight. however taking excessive Vitamin C bring side effect. (will be explained later).

3)Consuming Betacarotene
Can be found in red, yellow, and orange fruits and vegetables such as apricots, peaches, and squash.

4)Taking folid acid.
Acid? this acid however very useful, can be found in dark green leafy vegetables such as spinach, and broccoli.

5)Consuming calcium from non-dairy product.
For example salmon, sardines, dates, oranges, and pinto.

6)Consuming cheese made from part-skim milk.
part-skim milk containing extremely low fat percentage. Examples are Jarlsburg, Swiss Lorraine, string, mozzarella, tybo, lappi, and farmers cheese.

7)Taking Yogurt
Since there are many yogurt product, however yogurts made from non-fat milk is the best for healthy diet.

8)Keep this in mind as you use butter: An avocado cut in eights, a strip of bacon, a teaspoon of cream cheese and five nuts are all equal to a pat of butter or five grams of fat.

9)If you can not live without candy, save it for a special occasion rather than an every day indulgence.

10)Drink(alcohol) in moderation.

(This article based from Tips to Maintain a Healthy Diet
Nancy Bennett, M.S., R.D.
Nutritionist)
Credit: http://www.spineuniverse.com, http://www.nof.org/osteoporosis.