Janis Jibrin, MS, RD Responds:

Don’t focus on the number of pounds you want to lose. Focus on what you’re going to do right now.

Start with a visit to your doctor to get clearance for exercise, especially if you haven’t been physically active lately. Then get moving. Take a walk every day. Do what you can without feeling exhausted or hurting your joints. The goal is to work your way up to 60 minutes, at least five days a week.

The next step is to focus on your eating habits. For example:

• Don’t turn to food when you’re stressed. Find a relaxing activity such as phoning a friend or going for a walk outside or on the treadmill. At first, this won’t come naturally and it won’t “work” as well as food. But keep at it, and eventually those nonfood coping mechanisms will click.

• Clean out the kitchen. Stock up on smart snacks such as low-fat yogurt, fruit, carrot sticks with hummus, and ready-to-eat cereals made with whole grain.

• Don’t skip meals. You’ll be more likely to overindulge later.

• Avoid “portion distortion.” If you have questions about portion sizes, calories, and more, go to www.mypyramid.gov and click on “Inside the Pyramid.” There you’ll find information on portion sizes for many foods.

• Get help if you need it. A registered dietitian can help you develop a healthy eating plan; a psychologist specializing in eating disorders can help you conquer binge eating.

Look for recipes, ideas, and community support online here at www.eatbetteramerica.com.