While not an architect, I have lost 40 pounds since last July. Oddly enough my business has booming during that time allowing me to play more golf, which equals mroe walking. Seriously, I made a real effort starting November 1 to get my weight and health in line. I've been following The Primal Blueprint (
http://www.marksdailyapple.com/) as close as possible. I'm down to 170 lb from 210 lb, a 32 in waist from a 38 in waist, and a M shirt from an XL shirt. Plus, I have real muscle definition for the first time in my life.
It's a twp-part strategy with the food I eat being the most important.
Food - I try to not to eat any processed food or refined sugar. That means no pasta, bread, rice, potatoes, chips, etc. Basically no processed carbs. I eat lots of meat (particularly bacon and eggs), vegetables, and some fruit (hopefully no more than one piece a day). I've tried to increase my protein and fat intake. This helps reduce cravings. I drink almost nothing but water any more. There are the occasional exceptions since life needs to be enjoyed.
Exercise - I have three main forms of exercise. The main form is walking. During the non-golf reason I try to walk 2-5 hours per week on my treadmill. During the golf season I walk 2-4 rounds per week on a hilly golf course. Twice a week I do body weight exercises (push ups, pull ups, squats, shoulder presses, and planks). Since these are body weight exercises I can do them anywhere. The whole routine only takes me ahalf hour. That's just one hour a week of weight lifting. Once a week I sprint. The sprint session lasts 4 minutes. I sprint for 20 seconds, rest for 10, sprint for 20, rest for 10 and so on until I have done that eight times. This really kicked up my weight loss.
I'm 36 years aold and have been healthier or stronger in my life. My blood pressure, which was always high, is normal for the first time - 114/67.