When I started working out in late 2003, early 2004, the first year and a half I didn’t lose much weight, about 5 pounds maybe. But what I did was get rid of fat, and added muscle mass. People said I looked better, and looked lighter, but my actual weight remained the same.

However, during that first year and a half I developed cardio-vascular (heart/lung) improvement, stamina, etc, so that I could then increase my workout, and then the pounds came off.

I lost about 24 pounds over a summer when I was 31 years old, via strict dieting and exercise. When I went “off the diet” it all came back and more.

This time, I’m not dieting. I’m considering what and how I eat to be a new permanent “lifestyle of eating.”

A new “food/eating lifestyle” is something permanent that I hope to stick to, so the chances are good that I can keep the weight off.

The downside is that it takes longer to lose the weight, such as not losing at all during the first few months, then only 1 pound per week during the main phase, and then 1 pound every 2 weeks towards the end.

So it took me about 5 years to lose the 45 to 50 pounds. And there was a point where I gained back 10 pounds in 6 months. However, I didn’t let that discourage me, since I was still down a “net” amount.

I kept asking myself: “Where do I want to be in 5 years?”

Even losing just one pound a MONTH, by a new “lifestyle of eating and exercise” you can lose 60 pounds in 5 years (60 months).

And even if you don’t lose weight in November and December due to the holidays, that’s still 50 pounds in 5 years.

There are 3600 calories in a pound of fat. So if you can expend (burn off) 120 calories a day more than you consume/absorb, you can lose 1 pound a month, or 50 pounds in 5 years (even by “staying even” during November and December.)

I can now jog for 60 minutes. My problem though is I only get out about twice a week to do it – which is enough to maintain and build a little – but not enough to actually lose the weight that needs to come off.

So I know what I have to do this next year.

I’m incredibly lazy when it comes to exercise, but I’d like to be able to start running again when my daughter starts running track next year. So each day I’m going to spend 2 minutes doing pushups and 2 minutes doing situps, and then I’m going to walk a half-mile (down to the end of the street and backup). That’s an achievable goal at first. (I’ve lost 25 pounds simply by watching my diet the last 4 months).

I’m spending 30 minutes in the morning on my dissertation, then 30 minutes at midday, and then some time each evening.

I want to be more consistent with my family and personal prayers. My wife and I are making some changes to allow that to happen.

And we’re trying to increase our temple attendance 50%.