Joe says:

Hi Jim,

Thanks for the-mail. There is no question that weight loss should be a main goal for you. I'd start with exercise. Talk you your doctor to make sure that you are OK to exercise, then start walking. I'd highly recommend a cardiac rehabilitation program. It will get you started under the care of professionals. Walk at a brisk pace for 20 minutes to start, then increase your time by 5 minute increments until you are doing an hour of walking, 5 to 6 days a week. That will help to burn calories and rev up your metabolism.

Portion control is a problem for many Americans, even if they are choosing the right foods. I believe there is no such thing as a bad food. Only foods eaten in bad amounts. Try to eat foods rich in fiber to keep yourself feeling full and don't skip meals. I usually have oatmeal with strawberries & blueberries, chopped walnuts, cinnamon & skim milk for breakfast. Lunch is a bowl of minestrone soup and half a sandwich (turkey, ham, tuna light on mayo) on whole-wheat bread.

Dinner is usually the big problem because if you are too hungry, you'll eat everything in sight. I eat 2 cups of raw vegetables (perhaps with a bit of hummus or salsa) and drink a lot of water before dinner. Then when I eat pasta (and I do!), I can have a reasonable amount and skip seconds.

It is never easy to institute new habits, Jim, but you have a lot of healthy years in front of you with friends & family if you succeed. Good luck!
1 | Feb. 8, 2009 at 8:16pm