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I don't want you to think of this as a last hope! Don't put that much pressure on yourself (or me!). I want you to consider a few things as you get started:

1. Your blood cholesterol levels can improve when you make some of the dietary changes outlined in your plan. This can happen whether you lose weight or not, so it's important to focus on getting the healthy eating part down and choosing the right types and amounts of fats, this will really help.

2. It would be really great if you can focus on physical activity - you said that you currently exercise 3-4 times a week, but if you can get some solid physical exercise in almost every day this can help in several ways: burning calories, which helps with weight loss, exercise can improve sleep, which is an issue with sleep apnea, and it can have some really positive effects on depression because of the hormonal changes that occur with exercise. Plus it's just a very positive, empowering thing to do. So if you have a medical clearance with your physician, I would encourage you to get some more daily exercise.

3. Try to think of this program as a habit changing plan instead of a diet. The healthy eating patterns and food choices recommended in your plan are something you don't stop - this is something that is absolutely essential to change and incorporate these eating habits for the rest of your life to improve your health and well-being. The difference in the short term is that your plan is designed for a certain calorie level for weight loss, and don't put too much pressure on yourself to lose a specific amount of weight each week, or you will feel like giving up if you have a bad week and miss the point of making these changes permanent. Beyond that, this is the way you need to eat, even after you reach your goal weight. It is also a process that you move toward, building new habits every day, not a diet that you go "on" because that implies that you will go "off". This is simply the way you'll need to eat to reach your personal health goals and stay there for quality of life.

FREE - PERSONAL DIET PROFILE