I lost 50+ pounds from my peak weight in 2005-2006 and have kept it off for the past 2 years.    After numerous unforeseen health issues, I decided I wanted to maximize my chances within my control to be around for my family for a while.   What's my secret?   You can't tell anyone.   The secret to my weight loss is........ diet and exercise.   

Weight loss for me came down to a simple equation:  I had to modulate the calories I was intaking and the calories I was  expending.   But I also had to change the way I was exercising and eating.   With eating, I followed a modified diabetic diet  (I'm not diabetic but the diet is effective for non-diabetics) whose principles are based on maintaining a consistent blood sugar level - not the spiky one that most of us Americans have because we are eating too many carbohydrates.    I worked with Dr. Craig Keebler at the Swedish Hospital Center for Weight Management.   Dr. Keebler is the only board-certified bariatrician in Washington State.  Here are some of the principles of the program that anyone can follow:

• Eat mini-meals every 2 hours - smaller, more balanced portions at the traditional three meals and three or four snacks per day.
• Eat a balance of protein, carbs, and good fats.   For example, a snack of 200 calories would ideally include 20 g of protein, 20 g of carbohydrates and 2 g of fat.    This is similar to approaches in some diets like The Zone.
• Some favorites sources of protein for snacks - beef/turkey/salmon jerky, soy crisps, low fat greek yogurt, sandwich meat, chili, soy yogurt (with low sugar), low fat cheese, whey protein shakes (gotta love the blender!)
• Go with natural carbs - fruit and vegetables - and "good" fat (example almonds, other nuts).
• Utilize snack and meal replacement shakes and bars like EAS Myoplex Lite, Control Bars, Protidiet Bars.

Here was my approach to exercise:

• Walk as much as you can.  Walk with intention if you can (not just a stroll).
• Get moving.   If possible, workout 3-5x per week for an hour.    Even a half hour walking helps.   Point is to get body moving and heart pumping.
• Use a Polar heart monitor and work aerobically in fat burning zone (~60% to 70% of peak heart rate)
• Do interval training to peak heart rate to >80% of capacity for short, increasing periods of time.
• Pilates.    Hands down the best exercise for maintaining fitness and weight.

I found it helpful to keep a food and exercise diary for a few weeks until I got my rhythm.

What are your favorite tips and tricks?