So, how good do I have to be and how severe will the punishments be
for sinning?

Most of my life I was quite skinny. As a child in the midwest, I grew
up eating very heavy food and tons of it. We used to have pancake
eating contests with my brothers. When I graduated from high school, I
was 6'3" and 170. I could eat twice as much as anyone else and never
gain a pound.

Over the years, I have gradually gained weight while continuing those
same eating habits more or less -- at least as far as quantity. In my
40s, I was around 200 plus or minus. In my 50s, that started to
increase more quickly. When I turned 60 a few months ago, I was around
230 (225-235).

For the past 10-15 years, I have been accumulating various side
effects of all that weight and diet: high cholesterol, acid reflux,
snoring and apnea-like symptoms, joint problems (knees and ankles),
and lower back problems. My doctors and everyone else keeps telling me
to lose weight.

I made a few half-hearted attempts with little success. I bought some
weights and a Reebok Step and some videos. But I mostly kept eating
the same way, more or less.

I have been following this NG for awhile. A few months ago, I started
implementing some of the principles that are constantly discussed
here. I realized that since childhood, I have never stopped eating
until I was "stuffed" -- sometimes considerably overstuffed. I think I
have been programmed to read that "very full" feeling as normal and
just kept eating until I got there. I also realized that I was
programmed by my depression-era parents to always clena my plate and
never throw any food away.

So here are some of the things I have done on the diet:

* stop eating as soon as I am no longer hungry -- not when I am full
* eat more slowly to allow my body to get it that it has food
* put smaller portions on my plate so I don't have to leave any
* force myself to always leave something on my plate, especially when
I cannot control the portions, such as when eating out and, to break
that "clean your plate" habit
* pack a lunch to take to work rather that eating out
* delay meals when possible and skip one occasionally
* occasionally drink a protein shake either as a meal replacement or
along with a small meal
* drink more water and tea rather than high sugar drinks and colas
* keep a bowl of fruit, nuts, and veggies around to munch on: mainly
bananas, oranges, carrots, almonds, blueberries, grapes, apples
* keep cottage cheese and yogurt in the fridge to snack on and to go
with meals

I have also increased my exercise:

* I have always played tennis, but I've upped the intensity. When I go
practice with my wife, I have her hit the ball so I have to run as
much as possible. This gives her great practice on her accuracy and I
get a great workout.
* I bought a bench and some dumbbells and have started (restarted) a
weight program.
* I bought a Reebok Step, a jump rope, and some videos. Now instead of
watching TV lying on the bed, I do it while stepping or jumping rope.

When I started my "program" about 2 months ago, I was mostly around
228-232, occasional as high as 237. Within a week, I was mostly in the
225-229 range. Over the next 2-3 weeks, I gradually inched down to
where I am now in the 223-227 range. I usually weigh myself first
thing in the morning.

I have a few specific questions:

1. What do you all think of my "program"? Are there any components
that are wrong or counter-productive? Any that I should emphasize? Any
other feedback?

2. Is my "progress" reasonable? I am not trying for a crash weight
loss program and I am committed to a substantive lifestyle change.

3. I think I see some change in my life-long programming. At first, I
really missed that "over full" feeling and had a pretty strong urge to
go back to the table and get it. Even though had eaten a reasonable
amount, I didn't feel satisfied. This has gradually moderated so that
I am able to feel OK with less food. Will this continue? I am not
really addicted to food. I never eat just to be eating, but I don't
like feeling famished or weak.

4. The title question: How much will I pay for sinning? We eat out a
lot with friends and at parties. I am usually pretty god, but
sometimes the food is really good and I just can't stop having a few
extra bites or an extra portion. When I do that, I jump up several
pounds. I haven't been at it long enough to know if this is a
temporary gain or if I am losing weeks or months of progress which
will take a like amount of time to recoup. How close to perfect
compliance will it take for the rest of my lfe?

Thanks for listening.