The health benefits of walking at least 3 miles a day are amazing. For myself my blood pressure went down considerbly. I felt more alert and slept easier at night. plus i could be fine with 5 or 6 hours of sleep a night. I recomend using 5 pound dumbells for arm curls and over head curls 3 times a week. And then starting at 50 situps a day every other day. and then gradually do 50 everyday!!
As far as food if your looking to loose 3 to 5 pounds a week, drink lots of good water. I eat 1 to 2 granola bars a day. In the morning with my 1 cup of coffe. And for lunch I'll do a light chicken salad. And a glass of tea or water. Sometimes I mix it up and do a nice cold bowl of sliced fruit instead of the salads all the time for lunch. For dinner usually a nice peice of chicken baked. A can of vegetables a little salt and pepper. And 1 piece of whole grain bread with a little lite butter and glass of tea or more water. sometime's I'll swith the chicken to a small steak or hamburger pattie with extra lean ground beef. And yes, I love tomatoes. So I try to have a tomatoe with lunch and dinner too!!
enjoy!
Mark