bike riding...not just along a straight flat road but something a bit more energetic, but a comfortable solid Mountain bike is a must for a bit of off road......cut back on beer/sweet stuff,more fruit too also ever tried one of those 'milkshake' drinks instead of a lunchtime meal..(like a slimfast thing)...yes they do seem to work, keep to a routine, but its too easy to get in a rut and can be hard to get back into a decent flow, but it always makes me feel better in body and in mind after i have actually done something.
Also swimming is a very good way of loosing some weight.

rick says: Instead of comfort eating, try to find something else for comfort-do something you enjoy that does not involve food. Why do you need the comfort-something is wrong, so need to fix it. I do not think diets work in the long term. You must change your lifestyle-as you say comfort eating is a big problem.

Well rick, i agree! However, my need for comfort is complicated. I have quite a few problems before i get to my Thai retirement dream. And, i can't drink because of my post heart operation medication, more than 2 points a day, and other than Thailand, i can't think how to get comfort other than food! I have a friend retired in Thailand who has the pleasure of my emails with all the problems, and he was last seen about to throw his computer into the Mekong River escape more of the grieve, but never fear i'll just write him letters instead! So rick, my comfort eating is a big problem, but, i do think i will lose weight, i do! My GP says lose 2 stone to 13 stone, and with news that overweight people could get diabetes and lose 7 more years of your life, i think, this 'diet' will work! I really really believe that!

It's all an input/output thing..

cut input moderately, eat healthy if possible, but more importantly, to lose weight cut your caloric input...

increase output moderately with easy exercise such as walking...

lose weight..

here's the rule of thumb:

for sedentary folks multiply your body weight in pounds by 12.. That's the amount of calories you'll need to MAINTAIN your current weight without doing anything physical.

for active folks multiply your body weight in pounds by 13-14 (depending upon level of activity). that's the approximate number of calories you'll need to MAINTAIN your body weight without doing anything physical.

one pound of body fat is about 3000 calories.

walk briskly for an hour, burn around 400 calories.

walk briskly for 20 minutes, 3 separate times a day, burn 400 calories..

So, find a physical acitivity you're comfortable with; walking, biking, jogging, swimming; something that'll pump your heart rate up a bit, then keep your food intake moderate (no starvation diet) and you WILL lost weight. There's no need to constantly count calories, just keep that food intake moderate and keep that body working MODERATELY..

do your stretching before walking, do some muscle strength exercises (dumbbells, pressups, anything to moderately work those muscles 3 times a week), then walk briskly 2-3 times a day (20-60 minutes per sessions depending upon how you feel). distance doesn't matter, just the time to get that heart pumping a bit... As in the string above, you can lose substantial weight (I dropped form 197 to 172 pounds in about six weeks)..

dropping weight if you're presently a fat boy will:

drop your blood pressure...
stop your snoring...
make you feel more alive...
make you live longer..


If you can find a work-out buddy, that's a great way to ensure you stick to the program..

PhilR wrote:

rick says: Instead of comfort eating, try to find something else for comfort-do something you enjoy that does not involve food. Why do you need the comfort-something is wrong, so need to fix it. I do not think diets work in the long term. You must change your lifestyle-as you say comfort eating is a big problem.

Well rick, i agree! However, my need for comfort is complicated. I have quite a few problems before i get to my Thai retirement dream. And, i can't drink because of my post heart operation medication, more than 2 points a day, and other than Thailand, i can't think how to get comfort other than food! I have a friend retired in Thailand who has the pleasure of my emails with all the problems, and he was last seen about to throw his computer into the Mekong River escape more of the grieve, but never fear i'll just write him letters instead! So rick, my comfort eating is a big problem, but, i do think i will lose weight, i do! My GP says lose 2 stone to 13 stone, and with news that overweight people could get diabetes and lose 7 more years of your life, i think, this 'diet' will work! I really really believe that!

A lot of people seem to get hung up on the word diet but to reiterate just do not diet... One needs to change one's lifestyle. I know I do and it is soooooo difficult. I love my nights out and the thought of a beer free Saturday without football and my long-legged Leo girl doesn't bear thinking about.

I need to take on board Frazee's weight/calorie/exercise equation and walk accordingly... If for 5 bottles of Leo I need to walk for 2.5 hours per day then so be it. Get the Nike's out!

Irish Alan wrote:... If for 5 bottles of Leo I need to walk for 2.5 hours per day then so be it. Get the Nike's out!

You could even take 5 bottles of Leo with you and consume them whilst you do your 2.5 hour walk......and plenty of eye candy around Nong Prajak of an evening,as well

I use the guide, if I can't stand on one leg when putting my socks on, then I'm putting on weight.

Have cut back my walking from about 27km a week to about 18km, so I reckon soon I'll be hopping around the bedroom on one leg trying to get my socks on.

I use the guide, if I can't stand on one leg when putting my socks on, then I'm putting on weight.

What if you only have 1 leg though.

Experience tells me that weight lost through dieting is temporary. I think this is a universal truth except in cases of disease or metabolic disorder.

Eat carefully but don't keep yourself hungry all the time (but get hungry between meals), get some exercise every day but don't over-do it, and enjoy life. Moderation in everything.