Insights from the Editor

About a year ago, I hit a weight milestone. At 215 pounds, I was the heaviest I had been in more than 12 years. I knew I was there without looking at a scale. None of my dress shirts or suits fit anymore and I was getting winded walking the hills on my farm. It was time to lose weight.

As an active person, I have always been able to take off weight through exercise without really dieting. Of course, in previous attempts I was in better shape and I was younger. I began slogging unenthusiastically through three or four 30-minute jogs a week. I ran my worst personal time in a 5k and generally saw the needle on my scale remain fixed at 215.

Dissatisfied with my progress, I began considering past weight-loss attempts. What was different besides my age and general physical condition? In short, I used to devote a lot more time to exercise.

Ten years ago, I had gotten back to my high school weight by working our four days a week for an hour at a time--and frequently burned additional calories by playing sports. I was working out six or seven hours a week.

But now I was only working out two hours a week. I assumed that adding some exercise would help me lose weight. All I really did was stop the weight gain.

According to the American College of Sports Medicine, most people need at least 150 minutes of moderate-intensity activity just to prevent weight gain. That's 30 minutes a day, seven days a week.

If you want to lose weight, you'll need to do a lot more--at least 250 minutes a week of activity. It doesn't all have to be done in a gym or on a track. Here are five ways to squeeze in extra activities.

With that in mind, I began focusing less on the activity and more on the amount of time doing it. For example, instead of trying to jog through a three-mile route, I started running and walking for an hour or more at a time. I also started cycling, riding up to eight hours a week. And any time I get 30 additional minutes, I try to hit the elliptical in our basement.

I've seen modest improvement. I weigh a little over 200 pounds and I'm no longer winded climbing the driveway. Plus, I can see my goal--185 pounds--approaching.

With two small kids, it's not easy to devote this much time to exercise. But losing weight and getting exercise will help insure I'm around to spend time with them.