Hi Bob,

Here a four points to keep in mind.

1. Starting at about age 25, your metabolism drops about 2-5 percent every decade. Therefore, if you eat the same number of calories at 69 as you did at 49 you will be more likely to gain weight, not lose. The best way to counteract this decline is by maintaining and increasing your muscle mass. Adding more strength-training will boost your metabolic rate.

2. Eating small frequent meals (do not go over 5 hours between meals/snacks) will also help keep your metabolism higher and help you burn more calories throughout the day. Popcorn is a perfectly good low calorie high fiber snack.

3. Now the wine. It depends on what you mean by "some". Alcohol contains 7 calories per gram, so depending on the amount you drink, it can work against your weight loss efforts. Drinking a 4 oz. glass of wine everyday equals about 100 extra calories. Also, there's some evidence alcohol stimulates appetite.

4. Intensity of your workouts. Monitor how hard you are working when you log the 3 mile walk. A simple measure is the talk test. If you can walk and talk with no trouble, step up the pace. If you can talk, but need to take a breath every 4-5 words, you are right on track. If you are gasping for breath after every word - slow down!

All the best,

Lisa Nelson, RD, LN

Lower Cholesterol, Control Blood Pressure, Lose Weight