calorie intake suggestion

Question
QUESTION: Hello - I have calorie/dieting questions -- My goal is to get under and stay under 140 pounds... ideally 130 pounds.  I currently weigh 145.  I am afraid that I will soon weigh 150, then 155, etc.  I never realized how HARD IT IS to lose a few pounds.  I need advice!
I am a healthy, 51 year old female, who gets regular physicals and exams.  The only medication I take is weekly Fosamax (2 years now) for "pre osteoporosis".  I am officially menopausal now that I have not had a period for one year. I walk 2 miles on my treadmill every other day.
I don't think I eat that much, but I seem to gain weight very easily now, and this is something I am totally not used to.  I don't have a history of dieting and weight concerns. When I was a kid and young woman, people teased me for being too skinny.  When I started gaining weight after the birth of my son fifteen years ago, I was actually happy about it.  Now I am FREAKING OUT because the weight seems to go on overnight!  The charts indicate that I am not overweight, per se, but I am unhappy with my figure (belly fat).  I would rather be at the low-end of the weight chart, not the high end.  

Questions:  how many calories should I consume in a 12-hour period?  How quickly after eating should I walk it off so it doesn't turn into fat?  Is there a time of day/night when one just shouldn't eat or drink anymore?  What about red wine?  Should I stop all drinking to be able to lose weight?
Thank you

ANSWER: Hi Kimlynn,

The key word you mentioned is belly fat. Weight gain around the middle/abdomen is a sign of insulin resistance. You should probably be cutting back simple or high glycemic carbs. When you eat any form of sugar what is not needed for brain energy or cellular energy is going to be stored; generally as abdominal fat.

You do not want a low-carb/high-protein diet. That would leave you with less energy in the long run and high protein intake will be counter-productive to preventing osteoporosis. You want to eat low-glycemic carbohydrates such as vegetables (most are low to no sugar), true whole grain such as brown rice, long grain wild rice, steel cut oats, sprouted brain bread, and some fruit such as plums, apples, lemons (fresh squeezed), tomatoes, and avocados.

Vegetables should include summer squash, asparagus, salad makings, cooking greens, broccoli, cauliflower and so on. Eat at least 5 servings with half raw to lightly cooked and half cooked. Keep fruit intake to 2 servings daily. Use lean meats, especially fish. Nuts and seeds are also great for snacks. Use olive oil, canola oil, and try hemp oil. Do not avoid oil, sugar makes you fat. Of course you can cut the margarine and reduce butter, always avoid hydrogenated oils.

As for exercise; definitely start a resistance training program. Weights, bands, calisthenics, anything that works muscles. Building lean mass burns calories, muscle burns calories. This will also help prevent osteoporosis. You don't need to be muscle bound, just lean. Continue with your treadmill and walking as well. It is good to walk after your meal. Stay active and keep your metabolism going.

Do not eat after 6-6:30 PM. A glass of red wine is not going to make a huge difference but cutting back can help.

Don't freak out... weight does not go on overnight. On the flip side it will not come off overnight either. Get to the gym, get a good program going. Read The New Glucose Revolution or Dare to Lose, both great books about low-glycemic eating.

Please let me know if you have any other questions. I hope this gives you some info to start. I need your height, weight, and age plus your goal and then I can give you a calorie estimate.

Thank you,
Dan Haley, CNC

www.marketamerica.com/alkalinenutrition

---------- FOLLOW-UP ----------

QUESTION: Thank you so much for all of the wonderful advice!  You asked what my height, weight, age and goals are in order to recommend a calorie estimate:
I am 51, 5'6" tall, size 10, currently weigh 145 pounds, and would like to weigh 130.  Again thank you so much for taking the time to answer my questions!

Answer
Kimlynn,
With light to moderate exercise eating about 1700 calories a day you could lose 15 pounds in 6 months. This is a very subjective scenario; if you start a good exercise program (4 or 5 days weekly, 1/2 to an hour daily) with resistance training the time could be much less. It is important to note that a 2 pound loss per week is considered very good. That is steady loss of body fat while gaining in lean mass.

Try going to a local health club for a good program, at least to start. If they offer a body fat analysis, I highly recommend it. This analysis should be fairly inexpensive. Tracking body fat vs. lean mass is much more productive than watching total weight. Muscle is compact and an efficient calorie burning machine; muscle mass can be attained without being 'buff'.

Good luck,
Dan Haley, CNC

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