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.