thanks for all the suggestions guys. my biggest problem is when i eat i eat. i do need portion control. i need to order a small or even a medium sandwhich instead of the large sub bag of chips and a coke. im not a big desert eater, its more meals for me. and when i see food i eat. when im bored i eat. 4 years ago i was wrestling in college......just to think, Pity you were a heavy weight, otherwise you'd already have the experience to control what you eat in place. Even if you don't control your portions, eating better food will help.