I am still amazed at my weight loss success with SOTA. The counselors kept me on track, helped me when I had a bad week and encouraged me all along. The plan made a lot of sense to me and was easy to follow. The exercise that was recommended was simply 30 minutes of walking a day. I hurt my back right after I signed up and could not walk at all for the first month. I still steadily lost weight which was very encouraging given my lack of exercise. The SOTA team recommended how much weight I should loose and I was able to complete the weight loss in the time frame that they predicted. It was GREAT!!