I've lost about 50 lbs over the past three years. I started off dieting and then exercising on a regular basis. Now I'm at the point where I exercise every day. At a mininum I do sit-ups and push-ups every day, cardio (running or stairmaster) 4-5 times a week and then some free weights 3 -4 times a week. It sucks! -I hate it, but I don't have to watch what I eat anymore.