Excercise is so important in attaining and maintaining a health weight.

20 to 30 pounds is very achievable if you follow a regular excercise program coupled with a healthy diet.

I personally lost 20 pounds in about 4 months, by working-out five days a week, and also eating well balanced meals that did not exceed 1200 calories a day.

A sample work-out

Bike 10 minutes to warm-up.

Run 3 miles (35minutes)

Strength train (3 sets of 2 lunges, 3 sets of 20 squats, 200 sit-ups, 3 sets of 10 hamstring curls)

eliptical 10 minute cool down.

A sample menuu

Breakfast - egg white omelet with spinach and tomatoes - side of grapefruit, and oj

snack- whole mango

lunch - tuna salad, with cranberries, nuts, olives, and vinagrette dressing.

snack-  bananna, and 1table spoon of peanut butter

dinner, chilean sea-bass with spinanch, and brown rice.

Also on winter days when it is too cold to go to the gym, I pop in a dvd from my Heaven's Gym series, and do one of the cardio work-outs to make sure I get my minimum 30 minutes a day!