Calories for my age

Question
I am a homemaker with teens I am going to be 40 this year I am 5'4" and am 150 lbs. I do not get a lot of actual "exersize" other than medium house cleaning. Heavy if needed but the kids keep things picked up. I had lost a lot of weight about 8 years ago but now that I AM GETTING UP THERE in age as the kids say what adjustments should I make on my caloric intake currently at about 1400 1500 I am putting weight back on.I have no idea how much I should weigh. Also for my husband who works but not heavy physical labor.  he is 5'6" and 175lbs. Big arms and legs due to prior weight lifting. what about intake for him to keeep the weight down as age goes up? Oh and is brown rice ok..I always eat white rice but want to change

Answer
Hello Danielle,

Thank you for the question. First you should increase your calorie intake to at least 2000-2100. The range you are at now is slowing your metabolism. You can eat this much by using healthy foods, focusing on vegetables, some fruits, whole grains, and lean proteins. Cut way back or eliminate simple carb foods such as chips, baked goods, white bread, candy, soft drinks (even diet), alcohol, and other sugary beverages. Absolutely avoid all high fructose corn syrup and hydrogenated fats.

You should also try to get at least 25-30 grams of fiber from veggies, fruit, whole grains (oatmeal, brown rice), milled flax seed, wheat germ, or bran cereals.

A good weight would be 135-140. You are currently on the edge of overweight, nothing alarming, just be aware. If you were to start a good 3 day a week exercise program such as 30 minutes cardio, 20-30 minutes light weight lifting (will not bulk you up, just tone) and eat about 2100-2400 calories of HEALTHY foods you will regain metabolism and lose weight, also you will feel more energy and have an improved immune system. The light weights can also protect against osteoporosis by building bone mass.

I suggest that you go to your local health club, at least temporarily, and find a good workout program that fits you. Find the time... it is your health and future.

Your husband should also restart his weight lifting and work out regime. With intense, moderate work outs he could eat 2400-2500 calories, again, same food as you just more.

Good luck, get started and stick to it!

Dan Haley, CNC

www.marketamerica.com/alkalinenutrition

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