i eat a lot of crap: fried steaks, burger/pizza lunch, choclates, ice cream direct from the box, triple sundaes,beer/alchohol, ocassional cigarette. But for the last 5 years i have been doing a 10-15 minute run (i dont jog, i do timed laps) 3 days a week with some push-ups and crunches thrown in. I run at night , somehow i can never get myself to wake up early & run in the morning. i have been in the 72 - 75 kg range, for a long time (i am 5' 11"). I even run when i go on vacation (that really pisses of my friends..!). I 've been seeing a lot of overweight people over time come & jog very slowly for hours and then finally get bored and stop coming. I think a few short fast sprints is much better than jogging for hours.