Since food equals calories, in order to lose weight you must either eat fewer calories, exercise more to burn off calories with activity, or both. There are a bunch of factors that go into calculating metabolic rates and all that jazz, but you can use this chart as a basic measurement of how many calories you should be eating as part of your weight-loss diet. Notice it’s based on your current weight and your gender. Women need fewer calories then do men. Also, if you’re a smaller person, you need less energy than a larger person. Use this chart to determine how many calories you should be eating on a daily basis. So what’s a midlife dieter to do? That’s where the AARP New American Diet comes in. Seventeen years ago, AARP teamed up with the National Institutes of Health (NIH) to study the effects of dietary and lifestyle choices on the incidence of cancer and other diseases among half a million people ages 50 or older. Celebrate! Eat as many whole grains, vegetables, legumes (such as beans and peas), and fruits as you want. Enjoy more calorie-dense foods such as avocados and nuts, but limit them to keep your weight under control. Limit avocado intake to no more than 2 ounces per day. Limit walnuts, flaxseeds, almonds, pumpkin seeds, pecans, pistachios, sunflower seeds, filberts (hazelnuts), peanuts, cashews, and macadamia nuts to no more than 1 ounce per day. Instead of embarking on fad diet after fad diet, take a long-term approach to weight loss. Already a writer of some note, how could her nephew fail to be intrigued? Carefully and meticulously, he went through his aunt’s papers, piecing together the chronology of her life in France. It was obvious from the love letters she had kept that she had had serious affairs with various men, including one of the most popular film stars of the day. Janice changed careers and was motivated to teach fitness classes because she wanted to inspire people to make changes in their bodies and to discover abilities they never realized they possessed. She loves making fitness a fun and integral part of her students lives. They work hard and enjoy classes together; creating a community that enriches everyone in more than just the physical workout. There is no downside to this goal, and it has a healthy domino effect on nearly every other aspect of wellness, from healthy sleep to beauty benefitsâ€”in addition to truly working for sustainable weight loss. Other notable research found that for those new to exercise or for those exercising less frequently, there may be a slight impact on energy expenditure, meaning it might provide a small (but meaningful) drop on the scale. But here’s the bad news: Workouts among people doing the most exercise didn’t show up on the scale. They likely experience other benefits â€” improved mental health , lower risk of heart disease, for instance â€” but they don’t have an edge when it comes to weight loss.