You don't really have to exercise that much to lose weight. Just eating right is most of the effort. For healthy bones, I think you can't go wrong with canned fish that has the bones and skin. It's full of bioavailable calcium plus vitamin D and Omega 3 fish oils to make it a complete package for your own bones. I'd recommend getting the fish packed in water. The canned is good because you can eat the bones. When you get bones in fresh fish you can't eat them.