Six months. "I was already exercising more than most people were…[but] I wasn't paying too much attention to what I was eating."
64, married, three adult kids
From a 38 to 34-inch waist
For his diet, "I stay away from processed foods" and sugary snacks. From his readings, Bill learned how to swap good foods for bad. "You can do it one item at a time." He also increased 10 minute stretches done every morning to relieve back pain to an hour workout. In the winter, he lifts weights and works out on a rowing machine, a stationary bike he got off of Craig's List and a Nordic Trac in his basement. In warmer weather, he bikes and does in-line skating along the Potomac River.
Anything with sugar, like ice cream, chocolate bars and brownies. A self-described "sugar addict," Bill avoids sugar totally. "When I fall off the wagon, I tend to binge for the day or several days on sweets, and lose my desire for fruits and vegetables." The holidays can be an especially tough time but he schedules an annual physical during the beginning of the new year to motivate him to get back on track.
Exercise. "Any day that I don't work out, I feel lousy, I miss it. If I skip a day, I won't skip the next day because I don't want to feel sluggish." He's also a fan of "The Biggest Loser." "It's a public service kind of program, it's inspirational...you see the work and the diligence on the diet pay off."
Sunflower seeds. Their healthy fat and protein help him feel full so that he doesn't overeat them.
Not consuming sugar at home and in the office. His wife likes to keep sugar in the house and in "the office, every other week, they have a meeting where they always bring in a big plate of...warm chocolate chip cookies."
Turning 60. "I hit 60 and I thought I can't postpone taking care of my diet and health....I can't continue to add five pounds every year." He also discovered the book, "Fats that Heal and Fats that Kill" by Udo Eramus, which gave him an idea of how the body uses proteins, carbohydrates and "essential fats that you can die without." He also learned what triggers hunger and satiates appetite.
The joy of being fit enough to ski deep powder in winter and water ski in the summer. Plus, he can still play volleyball with people half his age. "I do the diet and exercise which enables me to [still] play and do these things…I'm still competing with the 30-year-olds and I don't want to give that up."
Energy and enough "stamina on a ski hill" to ski for seven hours a day when he goes out. Plus, he knows if he keeps up this routine, he'll reach his mid-80s and get to ski for free at some resorts.
Bill likes that the club underscores "the value of diet and exercise." Also he is inspired by learning how others stay fit, which he says serves as his "constant reminder to stick with [his] program."