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Back in November 2008, out of the blue, my son said to me, "Dad, why don't
you just start a list, and write down all the things you either want to give up,
or change." It was nothing "new" to me, in a sense, because I've always heard
about making sure we *write down* our goals, etc. But something about that
moment finally struck me, the lightbulb in my head turned on, and I did it.

My list addressed all the things I knew I had to change:
1) No more drinking soda/pop (not even Diet Coke!)
2) No chips or snack-crackers (except maybe with lunch sometimes).
3) No chocolate or other sweets (except on special occasions).
4) No snacking on cereal or bars (except for scheduled mid-morning "meal
2").
5) Drink 3 glasses of water every evening (and eat/drink NOTHING else after
dinner).
6) Work out at least 20 min per day, M-F (or even Saturday).

That was it. This was enough to get me to stop random snacking, and to stop
eating most kinds of "processed" foods (cookies, chips, crackers, snack-
cereals-- all stuff that comes in "boxes"). This got me to drink more water,
and to work out more consistently. Prior to that, I'd "worked out" for only 10-
15 min., maybe 2-3 days a week. Not enough to have any effect. And,
stopping the Diet Coke not only kept the chemicals and junk out of my body,
but I believe *all* soda/pop makes you *hungry* and eat more, as well as
makes you bloated.

With just these changes initially, I started losing weight right away, about 2
lbs. per week on average. My eating began to get healthier, too, eating more
salads, fish, vegetables, etc. When
That's the general idea. And I just Keep Pushing Play, and bring-it with the
intensity, etc.