[freedom]

I may be "off" by a wide margin but here is another way to look at weight loss and fitness:

3,500 calories is one pound of fat
there are 7 days in a week

500 calories total per day have to be "removed" from your body and your diet

eat 250 calories less per day and exercise for 20-30 minutes per day to burn 250 calories

less 500 calories per day = 7 days in a week = lose 4 pounds per month

do this for the rest of your life and you will be fit and trim
the exercise can be simple but you must exert yourself continuously for at least 20 minutes (i usually run or row)

every other day exercising doesn't work for me but 20 minutes is something i can usually squeeze in every day
the flip side to the daily exercise is that eventually your metabolism will allow you to eat/drink what you want (works for me)