This is all about simple things that work and don't cost a lot of money.  Sounds OK so far?  Thought so.  That's what you'll find here.  If it doesn't make sense to me, or is expensive, you won't see it here.

     I've had a long battle to control my weight. I'm doing ok with it, and want you to as well.  There are limitless plans and diets, pills, powders, etc. that offer the ultimate solution to weight control, but they mostly have one thing in common.  You're gonna pay somebody something for them.  What I do, (and that's all I'm saying here) is what I call Targeted Calorie Eating.

First of all, you need to make sure you're in good health before you go monkeying around with your diet/exercise, so be sure to talk to your Dr. before making any major changes, particularly if you have any health problems in the first place.

That being said, I looked around and came up with a rough figure that, with average movement during the day, you probably need about 13 times your body weight in calories during a day to approximately maintain your existing weight.  This isn't a scientific formula here, just something that sorta works for me.  For example, I currently weigh about 181 lbs.  181x13=2353.  That's kind of a rough number that I target to maintain that weight.  If I expend extra energy during a day, I give myself a bit more leeway.  I use 1 mile running @100 extra calorie allotment.  I also add that for about 1 hour general yard work, etc.  It's just rough, so you can play with it to see what works for you.  If you are at, for example, 181, and you want to go to, let's say, 175, you need to look at your calories needed to maintain 175 (175x13=2275), so you need to run a little bit of a calorie deficit.  If you set your weight goals in small increments like that, you don't make yourself crazy or walk around hungry all the time.  The difference between the two is only about 75 calories.  That's about 3/4 of an average banana, so we're not talking big sacrifices here.  You can achieve a calorie deficit in two ways: Eat a little less or Move around a little more.

      I've found that it helps me to keep a log of all caloric intake.   Particularly when you are just starting to pay attention to such things, it helps.  Things like salad dressings, butter, catsup, etc.  really sneak up on you, calorie-wise, and can bump your daily caloric intake way up before you realize it.  Keeping a log of everything you eat really helps give you perspective on what you actually consume during a day.  There is a calorie gadget on this blog that you can use, or you can use Caloriecount.about.com.  It gives you a lot of information and keeps track over time of info that you put in, if you want a history for reference.

The "feet" picture.  Kinda scary, I know.  Those are feet that are pretty much beat to hell by too many years and miles and miles in various "running shoes".  That name should be outlawed in the first place.  The "heel stompers" that you can buy from countless outlets unnaturally confine your feet, unnaturally cushion your heels to the point that you don't run the way your feet were DESIGNED to run.  The rubber, gel, goo, foam pillows under your heels prevent your feet from experiencing the joy of the run.  You consequently plod along, heel, toe, heel, toe, heel, toe.  In my opinion, and it is just that, everyone should dump those things unless you have some real medical reason to wear them.  Run like you were made to run.  I personally prefer to run in huaraches.  Little more than a piece of rubber out sole laced to your foot with some cord.  If you haven't tried it, you won't believe it.  Start slow,  just a little ways to let your feet live again.  Gradually increase your distance.  I usually run between 3 and 5 miles most days, and have had NO damage, blisters, etc. since I started wearing them.  I got them from InviibleShoe.com., a company which I consider a pioneer in the minimalist running gear arena.  Their link is on the right side of this page under "Useful Links".  Take a look at it.  They have TONS of useful information there.

That's right, defy your mother.  Remember when she said, "Finish that.  There's lots of kids who don't get enough to eat."  The intentions were admirable.  Don't waste food.  Think of others, etc.  Unfortunately, those starving kids are not gonna get that slice of Coconut Cream Pie that got plopped on your desk at work commemorating some innocuous birthday celebration.  Thank them for it, find a time when nobody's watching and dump it in the trash.  That's right....................WASTE IT!  You don't need it.  It's just going to end up encircling your abdomen.  DUMP IT!  If you can politely say "No thanks", obviously that's the way to go, but, as I have often seen, people are offended if you turn it down.  Our society seems to have an obsession with celebrating everything by having everyone eat a big plate full of CRAP!!   Happy Birthday!!  Eat some cake, have big scoop of ice cream on it, and how about some caramel and nuts on top of that?!!
     I'm not saying never eat cake.  I do, and there's nothing wrong with it.  I just refuse to be cornered into eating a big hunk of carbs that I didn't want in the first place, just to keep peace in the office.   The piece that I just surrepetitiously dumped in the trash was an extra 400 +- calories that I don't need today.  If you're gonna eat more, PLAN IT!  Manage the rest of your day's caloric intake so you can afford it.  It's a budget, plain and simple.  Don't take more than you can afford.  Your body uses a certain amount of energy every day, depending upon your activity level.  If you take in more, it goes to fat for use later.  If you take less, it burns off a bit of the stored energy to make up the deficit.   No hocus pocus here.  Just biology.

Remember the term "situational ethics?"  Essentially it means sacrificing your integrity for momentary expedience.  I realized that nearly ALL people in Western Society engage in "Situational Eating (c)" .  They may try and try to eat healthily, to lose weight, only to throw it all out the window because, for example;
a.  The host worked so hard on this dessert, so I really should have some.
b.  The kids left this, and I don't want it to go to waste
c.   It's my birthday, and I deserve a bigger slice of cake
d.   I haven't had home made ice cream in soooooooo long
e.   I have to travel, so there's no way to stay on my usual diet.
f.    I'm stressed
g.   I'm happy
h.   I'm sad
and last, but not least..................................................It's the HOLIDAYS!!!!!!!

Guilty?  Admit it.  I am.  Everyone is to some degree.    
There seems to be a mental "pass" that people give themselves when they want an excuse to over-indulge in food.  Holiday parties are the worst offenders, along with the well-intentioned office employee who wants to "treat" their co-workers by bringing in a dozen doughnuts to the office.   I've seen the office descend upon that box of carbs like jackals on a dead antelope.  Everyone is drowsy and non-productive an hour later when the sugar crash hits, but they'll repeat it the next time without hesitation.   The point is that your eating habits don't have to be tied to external situations.  Eat for nourishment.  Don't eat for fun.  Sorry, but that's what will work.  Our ancestors ate to survive.

I saw a post somewhere recently that said "Running=Medicine".  How true that is!   We have myriads of chemicals to try to force our body functions back to normal after a lifetime of abuse and neglect.  The human body, if healthy, will self-regulate, provided that you haven't abused it or neglected it to the point of no return.  The problem with these medications is that they nearly all have serious and multiple side effects.  Medicine to bring our blood sugar levels down, bring our blood pressure down, regulate our liver, prostate, kidneys, you name it.   If your physician says you need it, then you follow that advice.  The whole point is to AVOID needing it.  I'm pushing 60 now, and take no medicines.   Why?   Dunno.  Maybe good genetics, maybe good luck.  I think it's because I run.  Running helps regulate weight, blood sugar, blood pressure, makes you sweat out the crap in your pores, in your blood, in your body in general.  I think that's the answer.  If you're to the point that you waddle instead of walk, DO SOMETHING ABOUT IT!   Geez, don't expect some poor Dr. to have to chemically or surgically fix all the stuff you've been doing to that wonderful machine we call the human body for the last 20-50 years!  I'm just sayin.........