It's unfortunate that there are no pools nearby; swimming is my favorite workout. I swim every weekday, and during both the mornings and evenings here there are water aerobics classes that I've seen all sorts of people participating in that I would have suggested. Not quite sure they would translate well into a pond....

I'm not obese (6'3", 196lbs), but I have found myself gaining weight pretty easily in the past. I sit in an office for 10 hours a day, up to 60 hours a week, and don't necessarily have the time/willpower to go home and do something to maintain a healthy weight and active lifestyle. One of the keys for me was finding something that held me somewhat accountable for exercise, so I joined football (soccer) and softball leagues. It sounds like you're not having problems maintaining motivation, so that sort of thing might not work for you (your schedule also seems to preclude you from those predominantly-nightly events). Adding some jogging to your daily walks will certainly help you with cardio, and you might be able to add some variety with a bike or elliptical.

The other thing I've found is diet consistency; I eat a decent breakfast every day, small lunch, and moderate dinner, with a granola bar (or something similar) in between each meal. It takes a bit of getting used to, as I am one of those people that will eat everything in front of me. I find that when I travel (a lot for work), it is easy to put on weight because I start skipping breakfasts and having huge lunches, or eating at restaurants that give you enormous portions. I'm still working on keeping a consistent diet while traveling, but have found that I feel much better when I do.

My better-half is a fantastic cook but cooks in smaller portions, so you don't have to worry that a girlfriend who is good in the kitchen will necessarily hurt you in the realm of staying healthy.

Best of luck :)

Digestion starts in the mouth where enzymes in the saliva start breaking down carbohydrates. When the food is not broken down properly in the mouth, the stomach, turns em into fat, cos the enzymes haven't acted on them.

I remember as a kid I was told to chew every bite 32 times (ya I know its a lot, try a number from 20-30 I reckon).

My advice to you is, take your time and enjoy your food, never rush it. Try forming a habit of chewing your food well, and ensure its pulp before you swallow it. It's sometimes not an easy habit to form, but if you keep making your self do it, the habit will become natural.

Also when you eat slower (more chewing), you will feel more content (its the stomach telling the mind) and your next hunger bout will come later. If you eat too fast, you get fuller faster and you get hungrier earlier the next meal. I have experienced this my self.

Also make you mind set on losing weight and be positive about it- you will exercise harder, eat better, and feel better.

All the best to you.

Good luck Deso. Much support from yours truly.

Well, little update.

So far since September 24th, from 453 to 430.

Lost 4 lbs this week.

Was SO tempted to do the food challenge at a steakhouse that just opened up in town.

So tempted....

Gotta stop thinking about it >.<

Start reducing the portions you eat. Eventually you will be able to eat half the amount of now, and it wont bother you so much. Drink water a glass of water before you eat. This will help you feel full. Replace some of the soft drinks, and beer with water. Try to start drinking your coffee black, and lay off the sugar and dairy. Veggies are a good thing, and they don't have to be green. Lean meat is also good, just avoid the boogie board steaks. Have some bread, but not a lot. Your body is full of chemical energy, and so is bread. the idea is to use what is in your body. Gradually change your diet and habits. Sudden sharp changes will make the process harder.