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The Hacker's Diet (http://www.fourmilab.ch/hackdiet/e4/), a guide to losing weight for hackers, has an exercise component based around this. It's a little outdated now, but the concepts behind it are pretty good.

Exactly. I used it as a basic guide, and lost 12 kgs. I simply replaced the "step in the bedroom" part with "jogging outside" :)

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