There are two ingredients to losing weight - Diet and Exercise.

No kiddin'??

Never heard that one before!

Of course you have. It's no secret that diet and exercise are the means by which we shed fat. Everyone knows that. The key to weight loss lies in developing both a DIET and an EXERCISE program that is sustainable. That's where a lot of people fail who attempt to lose weight. They don't develop a doable program that they can stick with.

Below is a sensible, healthy DIET that I developed and with which I have been able to successfully shed pounds. I call it the "Snacking Diet". The key to this diet is to not allow yourself to get too hungry. Further down are some EXERCISE tips.


The diet and exercise program I developed has, so far, enabled me to lose twenty pounds in six months. You might say that twenty pounds isn't very much to lose over a six month period, but I prefer to lose it gradually, replacing fat with muscle as I go. This way I know it will stay off. I really don't have a target weight, I just continue doing what I'm doing, and I know that, because I'm eating healthy and exercising, I will eventually get down to a weight that suits me. As well as the diet, I've also been religiously putting in some intense muscle building workouts, and muscle is denser and heavier than fat, so that has to be factored in. Anyway, the surest indicator of how well a diet/exercise program is working is by the girth of your waist. If that's diminishing in size, then you're on track. So far I've lost five inches from around my waist.

As of this writing, 11-11-11, I am 63 years old. I am 5' 9" tall, and last May 2011 I began my diet at a weight of 223 lbs.

6-15-11 218 lbs.

11-11-11 203 lbs.

I will be updating this page as time goes by

Here is my diet:






This brings us to the second equally important ingredient in a weight loss program, exercise. Diet alone won't do it. You've got to build muscle to replace the fat you've lost. As well as reducing the amount of calories you've been consuming, you've also got to burn calories. You've got to make yourself healthier; better blood circulation, deeper breathing, stronger. Exercising also has the added attraction of building a trim, muscular, athletic body.

How Often Should You Exercise and for How Long?

What Exercises Should You Do?