207 lbs For "ME" It's as easy as portion control, food selection and exercise. I say for "ME" because I know it can be different for other people we don't all share the same genetics, some have known and unknown health and physical issues and time restrains that will "effect" their ability to lose weight. But their is one thing for certain if you don't try you will never know what you can do
 
The last time out last year I dropped 25 pounds in 2 months here I am on 7-5-2010. What is significant to me is that I got rid of the belly some thing that I could not do with four years 5 times a week sessions in the gym that involved a lot of weight workouts, stationary bike and tread mill workouts,stair climber and exercise machines.    

This year things are different I had a large cyst removed from the back of my neck on 7/26/2011 and the pain that prompted me to have it removed is worst now making it impossible for me to do the "light" upper body weight workouts I used in 2010

So this time out I am walking using my glider, exercising portion control and eating smarter not much different then in 2010 but hopefully I am learning a little about what foods contain the most calories like pretzels one of my favorites  contain 171 calories per cup while pop corn another of my favorites contain 20 calories per cup. I find that red bell peppers @ 30 calories ea and tomatoes @ 22 calories ea make as satisfying and more nutritious snack then potato chips @ 1 cup of regular - 137kcal or pretzels @  1 cup - Calories: 171kcal. Plus an additional benefit for me is that pop corn does not bother my IBS like pretzels and potato chips do.

I am going to incorporate some additional energy consuming activities in my schedule like dancing,biking,roller and possibly ice skating and table tennis if I can find some one and some place not to far to play, The facts are I can lose it just like I quit smoking but the trick is to make sustainable life style changes that will help me keep it off.  

This year I am keeping a journal of my daily efforts and learning from that journal what to eat and how best to exercise.My pedometer quit so accurate tracking of blood pressure and pulse rates are going to be impossible until I replace it. I use a step meter to track steps and mileage and purchased an odometer for my bike. You can find info on the internet to help you track calories consumed and lost. The web addresses I found are easy to use and useful for me.  

My Journal

starting date 11/28/2011
11/28/2011 Starting weight 220
goal weight 185lbs
*CALORIC INTAKE NEEDED TO MAINTAIN WEIGHT 185 LBS 2582 CAL
2920 65 year old male 220
2582 65 year old male 185
*ACTIVITY LEVEL Moderate: Moderate exercise (brisk walking, dancing, jogging) 3-5 days/week
The number of calories consumed should be broken down as follows:
Carbohydrates: 1162 - 1678 carb calories, or 45-65% of daily intake
Protein: 258 - 904 protein calories, or 10-35% of daily intake
Fat: 516 - 904 fat calories, or 20-35% of daily intake
***200-Pound Person 200-lb. person burns 172 calories walking 3.5 mph for 30 minutes and 227 calories walking 4 mph.

Walking at 5 mph uses 408 calories per 30 minutes.
Read more: http://www.livestrong.com/article/297514-calories-burned-during-a-brisk-walk/#ixzz1iFfYKsaw
*** 3500 calories = 1 pound

12/30/2011 weight 210-10lbs
40 minutes walking @ 3mph
110/83/119  10,850 feet 2.054 miles
122/66/128  8125 feet 
130/90/104  3875 feet
126/85/82   starting
97/63/85    resting one hour after walk
96/61/86
111/59/82
2.035 miles
116.1 calories
4300 steps

30 minutes on AirOFit @ appx 6.00 mph
2.94 miles
2.24 miles sportsline step meter
127 calories on AirOFit
112/74/111
89/74/114

2582 calories needed to maintain 185 pounds
 243 calories burned off through exercise
2825
1061 total calories for the day
1764 fewer calories then required

1 hard boiled egg 78 calories
2-ham sandwiches on rye w/mustard 240 calories each
3-rye bread per slice 67 calories
4- 2 tsp sugar 32 calories
5- 2 coffees-4 calories
6- 2- creamer 22 calories
7-bud beer 145 calories
8- potato chips 150 calories
9-pretzels  150 calories
fatsecret.com

http://www.drmirkin.com/public/Ezine030605.html

12/31/2011
Starting Weight 209
132/80/64 life source
121/85/65 life source
115/81/67 OMR0N METER

60 minutes walking @ 4mph
133/83/64 start
136/85/105 @1/2 mile
128/86/114 @1.4 miles 
111/79/114 @2.0 miles
106/67/134 @4.0 MILES
184 CALORIES
110/71/84 resting one hour after walk OMRON
113/77/76 RESTING ONE HOUR AFTER WALK LS
96/61/86

30 minute glider work out 1.96 miles
113/76/87 start
115/73/115 finish
110.3 calories

1 2 hard boiled egg 156 calories
2-1 peanut butter and jelly sandwich on rye  327 calories
3-4  popcorn 20 calories per cup 80 calories
4-2 tsp sugar 16 calories ea 32 calories
5-2 coffees-2 calories ea 4 calories
6-2- creamer 11 calories ea 22 calories
7-2-tomato 22cal ea 44 cal
8-2-bell red pepper 30 calories ea 60
9-1-cucumber-16 calories
10-6 slices pork @ 41 cal 246 calories
11-1-potato baked 194 calories
12-1 cup broccoli 21 calories
13 potato chips 150 calories

2582 calorie target
 284 calories burned off through exercise.
2866
1352 calories consumed for the day
1514 calories less then required

01/01/2012
208
125/87/62 morning
134/83/60 Life Source morning
123/88/72 7:42pm

.825 miles shopping 25 calories
60 minutes walking @ 4mph
140/91/80 start 1:25PM
184 calories

1-2-cup of coffee 2 calories each 4 calories
2-2- hard boiled egg @78 calories 156 calories
3-2- tsp sugar 16 calories ea 32 calories
4-2- creamer 11 calories ea 22 calories
5-1- pork sandwich on rye with mustard 322 calories
6-4-  popcorn 20 calories per cup 80 calories
7-2-tomato 22cal ea 44 cal
8-2-bell red pepper 30 calories ea 60
9-1-cucumber-16 calories
2582 calorie target
 209 calories burned off thought exercise.
2791
 752 calories consumed for the day
2039 calories less then required
5317 calories  = 1.519 pounds lost

01/02/2012
207lbs
116/81/64

1-cup of coffee

 
 
*http://www.fitnessmagazine.com/weight-loss/bmr/?ordersrc=google01bmrcalories&s_kwcid=TC|6020|calories%20needed||S|b|8238036178
**fatsecret.com
***http://www.livestrong.com//article/297514-calories-burned-during-a-brisk-walk/