I'd like to open this article with the reason I decided to write it, and a  little information on why I feel a need to share my story.
My name is CTT1 Beichter, and I have 9 years of service in the Navy.  I've always been an excellent performer (highly ranked in my command, JSOQ, SOQ, etc) but there has been one area that I've been weak in that has come to have a signifcant impact on my career.  The Physical Fitness Assessment (PFA).  Prior to the current instruction requiring administrative sep for 3 or more failures in 4 years, I failed 3 PFA's in 4 years.  I thought I couldn't recover, and that I was finished.  This proved to be false, in fact, I'm now an Assistant Command Fitness Leader.  For those of you with 2 PFA failures thinking that you won't recover and that your career is finished, I'm here to tell you that YOU have the power to change that.

     I've always been large, even when I was younger I was the "big kid."  For years I struggled with the PFA until one day I decided to take charge and change my life.  When I started, I reached my heaviest weight ever, 268 pounds.  At 74", I'm allowed 211 pounds which I thought was an impossible goal.  I was barely in body fat standards, and knew something had to be done.  So how did I go from 268 pounds to 195 pounds in the course of a year?  In a word:  discipline. 
I did not crash diet, I didn't do Atkins or no-carb diets, and I didn't do any other fad diet.  My formula, which I'll share with any of you that may want to make the change, was a combination of diet and exercise.  Just like any doctor will tell you.  If I was going to get fit and lose weight, I wanted the results to be long term, so I did research and found a safe way to do it and keep myself fit when I reached my goal.

     As far as diet, it was simple.  Cut out all soft drinks (including Gatorade, try Propel or plain water instead), no more fast food of any kind except Subway.  (at Subway, instead of bread I got wraps and BAKED chips), no sweets PERIOD, and I kept a calorie log where I totaled EVERY SINGLE calorie I put into my body over the course of 24 hours.  My total (set by me) was never to exceed 1800-1900 calories in a day (you really have to read labels and serving sizes!)  I ate, and still eat, alot of salads, uncooked fruits and vegetables, fish, chicken, lean beef, egg whites, cheese, whole grain bread/pasta/rice (no white bread!), and even fat free peanut butter (great protien source).  Bottom line:  be sensible, you know what's good for you and what isn't but it takes will power.  Don't starve yourself!
    
     Exercise wise, even if you hate running, cardiovascular activity is the bar-none best way to burn calories and fat.  30 minutes is the minimum daily you should strive for, even if you have to cut it into 15 minute sessions.  Start walking, and work your way up to running.  Use eliptical machines, rowing machines, bikes, and swimming to change it up and keep it interesting.  Eventually I worked my way up to 15-20 miles a week running and I actually enjoy it.  I also include weights in my routine.  Pick your own workout, but strength training will build muscle which will burn even more calories.  The results won't be over night or drastic, but 4-5 pounds a week adds up quickly.  Before you know it, the weight WILL come off.  I know because I've been there, and I hope this helps just one person.