My experience
2004 201 lbs, high cholesterol, pre-diabetic, at 59.
Found Protein Power (Eades)
The Blog of Michael R. Eades, M.D.
Now 175 lbs (66 yo), work out at the "Y" 3 days a week: lifting heavy-one set of muscles/week. Swim 40 minutes. Chief motivator is the folks in cardiac rehab. that are there at the same time. One guy rides stationary bike for over one hour. Changes shirt 3 times! Pretty worthless! I am in and out of the weight room in 10 minutes.
Advice (for what it's worth - do your own research!)
Vitamin D3, up to 10,000 iu/day. Get your levels checked spring and fall.
Prevents many aging issues (heart disease, cancer, immune system issues, depression---wow! is there anything it can't do?)
GrassrootsHealth | Vitamin D Action - GrassrootsHealth | Vitamin D Action
Fish, fish oil, Co-Q10, Magnesium, potassium, lots of water, etc. Read Protein Power if you are going to strive to lose weight. Your electrolytes can get screwed up from H2O loss.
Cut out wheat! It has changed and "those aren't your grandma's muffins"
The Heart Scan Blog | Measure, track, and reduce coronary atherosclerotic plaque
Strive for balance. My hero is Art De Vaney (just turned 74 the other day)
About Us - Arthur De Vany Members
The lipid hypothysis is a bunch of cr*p. I eat eggs, "artery clogging" sat. fat, meat, cook with coconut oil and butter (not olive oil for high heat - you can research why) Satiety is easy. Never hungry, even with 18 hour intermittent fasting. I work out fasted.
"Healthy whole grains:" ain't healthy!
Rant complete.