I'm an engineer by trade, it's all about the numbers. If calories in > calories out, then the rest goes into the spare tire. I don't get these people that binge at the holidays, and then try to eat celery and tofu in January. I have a simple diet. Continue eating what you're eating - just eat 1/3 to 1/4 less. Instead of 4 slices of pizza, eat three. Instead of the medium Quiznos sandwich, get a large and split it over two days. One cup of juice and one cup of water instead of the refill. Easy, simple, and not extreme....

This article is spot on although I'd argue a bit with point #4: I think intelligent supplementation is very important to good health.

However, I'm not writing to quibble but to pass along a couple of interesting tricks. Note that I've lost 20 lbs in the last year basically doing exactly what you've recommended (and we're about the same age). Additionally, I read somewhere that extended exercise increases the metabolism way up over the basal state which then over-compensates coming down when the exercise is finished, returning to a lower level for quite some time and then gradually recovering to the basal state. Two steps forward, one and a half steps back.

So this doctor (sorry, lost the source so you should do your own confirmation) recommends just a few minutes of some metabolism raising activity every 1/2 hour to an hour, thus keeping the metabolism at a somewhat elevated state for a much longer period of time. One step forward and stay there. Any activity will do, stretching, a few calisthenics etc. Over time the small but steady increase results in gradual weight loss - which is the healthy way to do it. Along these lines you may want to visit the quatrofitness website. This sites lists many BRUTAL 4 minute routines.

The second trick is to sip a little ice water often throughout the day. The few calories required to raise the cold water to normal internal temperature over days and weeks provides a steady little metabolism boost.

Now, not to beg an argument on your point 4, I also supplement before exercise with L-arginine and L-ornithine, both are significant metabolism boosters. Please do your own research, but I have been using these supplements with excellent effect. Everyone has some anecdotal story about their little health secret but I've done some due diligence and read several medical studies that supports this notion.

All in all thank you for another excellent article.