Q: I want to lose weight.  I have dieted on and off again for years (I am 48 years old and have been heavy since the birth of my first child 25 years ago). These are the truths I accept about myself:

1. I eat way too much.

2. I exercise way too little.

3.  I am disgusted by the way I look and I am starting to feel the effects of being too heavy for too long.

What diet do you recommend? I have tried Weight Watchers (once with success) but I live too far out of town to make meetings on a regular basis. I have tried Nutri System.  The food was far too gross for me.  And I found that eating differently from my family doesn't really work. I have tried South Beach diet.  I had some success, but did not stick with the carb thing. I would be willing to try any of the ones again though, because I am just disgusted with myself.  This time I am doing it for myself, and not for my husband, my children, or anyone else. Also, I want to run a marathon. I know this sounds dumb coming from a 47 year old fat chick, but I really want to run a marathon. - Beth

A: Do not be so hard on yourself. Strict diet plans do not work for everyone. You may need to create your own diet. Learn more about the foods you are eating and read labels. You may be surprised by what’s contained in them. Look for foods that are low fat (no trans fats), low in calorie and contain little sugar or salt. Choose foods with a higher fiber content (more than 3 grams) because they will fill you up for longer and will help with digestion. Eat a solid breakfast in the morning with oatmeal or a whole grain (no sugar) cereal and fresh fruit. If you are still hungry have a scrambled or boiled egg or low-fat yogurt or cottage cheese.

Eat smaller meals more frequently to prevent the urge to snack on something unhealthy. Eat a low-fat yogurt, some raw veggies, a piece of fruit or some raw nuts in the morning or afternoon to suppress cravings for chips or sweets. Eat a salad with lunch or dinner with olive oil and balsamic vinegar dressing. Keep meat portions to the size of the palm of your hand and double up on the veggies.

As for running a marathon, you can do whatever you set your mind to. Start out slowly. Try speed walking for several blocks. Once you accomplish that alternate between jogging and walking. Walk for one block, and then jog for one block. Each time you go out increase your jogging time and decrease your walking time. Before you know it you’ll jog the entire distance. Challenge yourself each week to increase your distance.

Q: My daughter has been overweight for 20 of her 28 years, and always a little fluffy.  She has gone on many diets and lost down to 190-200.  Then she plateaus.  In May she had a gastric bypass and has done well until now.  She works out 7 days a week with cardiac exercises at the gym for 1-3 hours.  She drinks 2-3 liters of water a day and yet she is stuck at 200 lbs. She eats low carbs and high protein.  Are we missing something unusual? 

A: An undiagnosed medical condition, such as hypothyroidism, could be the cause of your daughter’s weight gain. Does she experience fatigue, weakness and difficulty concentrating? It may be beneficial to visit a doctor and have this checked out. A simple physical examination and blood test will be able to determine if this is the cause or rule it out. Genetics may also be at play. Some people are predisposed to a large body size and have a difficult time losing weight. You mentioned that your daughter is on a low-carb, high protein diet. Does she still consume a lot of fatty foods? While it is important to removed refined carbs (white breads, pastries, white rice and pasta) from the diet, it is important to consume some complex carbs. These are found in whole grains and vegetables.

Q: I have recently found out I have the lung capacity of a 132-year-old man and am in the process of purchasing a rowing machine, the good kind. My question is basically, am I purchasing the right equipment? I have a good treadmill that I use and which does a good job on the legs but I want something for the lungs.

A: Virtually any type of cardio exercise will benefit your lungs. Both the rowing machine and treadmill would be beneficial. Alternate between the two of them.

Q: I am cutting down on the fatty foods I eat and like to enjoy a drink. To help this effort what are some of the lowest calorie alcohol drinks I could have. – Steve

A: The majority of wines contain about 70 calories per 4 ounces. A 12-ounce light beer contains about 105 calories. Vodka, scotch, rum and whiskey contain 115 calories per 1.5 ounces. Remember, the calorie content increases when you add mixers.

Q: What can I do to improve a fatty liver? – Murlene

A: Treatment for a fatty liver really depends on the cause. If obesity is the reason for having a fatty liver it would be advisable to go on a low-fat diet. Alcohol consumption can also lead to a fatty liver so it should be avoided. The third cause is malnutrition. Consult your doctor as to the cause of your liver problem. Eating a balanced diet is important improving the liver. Consume plenty of proteins from fish, lean meats eggs and low fat dairy products. Increase your intake of fruits and vegetables and make sure that you are getting enough complex carbohydrates from whole grain bread, cereal and pasta.

Q: I understand pretzels to be a "smarter" choice far as a snack instead of chips etc, however, could too many cause discomfort, bloating of the belly, constipation, and others given the fact they contain wheat, flour, gluten?  I ban carbs but enjoy pretzels for a treat sometimes but always have a stomach ache, bloated feeling and constipation.  Hope I'm not being graphic but I trust you'll understand and perhaps provide some advice.  I've tried the gluten free ones but they're hard as rocks!  Any answers could help. - Diane

A: Pretzels may seem like a healthier snack choice, but the truth is there is nothing healthy about them. The fact that they are lower in fat than chips may be deceiving because they are still quite high in calories. Pretzels are made from white flour so they are full of sugar and salt. Eating too many of them could lead to some stomach discomfort. A better snack alternative would be popcorn because it is high in fiber and low in fat and calories. Popping raw kernels in a popcorn machine is the healthiest way to make it, but there are some microwave versions that do not contain butter and are low in sodium. Just make sure they do not contain hydrogenated or partially hydrogenated oils.

Q: Do you have a daily diet plan for acid reflux? I just found out from my doctor that I have it. It certainly would help to have a special diet menu to follow. I appreciate any help you can give me. – Arlene

A: The key to managing acid reflux is to eat small meals more often. The stomach does not have to work as hard to digest smaller portions of food. Eating complex carbohydrates that are higher in fiber also aids digestion. Whole grain breads, cereals and pastas are helpful. Avoid caffeine and spicy or acid foods, particularly in the evening. This could cause stomach acids to rise up into the esophagus during sleep.