You are angry at yourself. 20 lbs! How did that happen. Be kind to yourself. Since 3500 kcal equals 1 pound wt gain you only had 20 extra calories a day...(20x365x10divide by 3500=almost 20!). Just 140 extra a week! How much stricter could you be with your eating. Though we all need to pay more attention to what we drink. 1 can of sweet drinks such as Coke, Pepsi, etc contains 140 calories. So just 1 a week could give you 20 pounds/ almost 9 kg in 10 years. Weight gain is very hard to understand.  Brown skin, dark skin people genetically do not  seem to handle sugar as well as Caucasians.  Thus for most Asians, Hispanics and Blacks as well as Native Americans sugar is a slow poison. The record numbers of diabetics in India since the TV marketing blitz for Coke, Pepsi and similar drinks is sobering.  The power of multinational corporations using TV to change long held eating and drinking beliefs and culture in India and China is indeed fearsome.  After turning America into an