The calorie and fat intake required to lose weight varies among individuals. Calculate how many calories you expend each day by consulting a registered dietitian or using an online tool, and reduce calories by 500 to 1,000 daily. A person who burns 2,000 calories a day can lose one pound per week by eating 1,500 calories a day. Keep fat intake between 20 to 35 percent of daily calories, as recommended by the USDA dietary guidelines.
Time Frame
The National Heart Lung and Blood Institute recommends losing weight at a rate of 1 to 2 pounds a week. This means cutting calories by 500 to 1,000 fewer daily than what you need. For example, a person who burns 2,500 calories a day should consume between 1,500 and 2,000 calories, and consume no more than 77 grams of fat.
Approach
Restricting calories and fat intake requires choosing foods that provide nutrients with minimal fat and calories. Eat a variety of fruit and vegetables, which provide key vitamins and minerals with limited calories and no fat. Choose lean meats or beans as a source of protein and limit the intake of saturated and trans fats in favor of heart-healthy fats such as nuts, fish and vegetable oils.
Exercise
Physical activity increases calorie expenditure and is recommended as part of any weight loss plan. The USDA's guidelines on weight maintenance encourage slow and steady weight loss that incorporates exercise and gradual calorie reductions.
Resources
Interactive tools, such as the calorie counter from thedailyplate.com and recommended food intake from the USDA, can help you track calories and fat intake and ensure adequate nutrient consumption during a diet.
Warning
Cutting calories below 1,200 a day can lead to nutrient deficiencies, slowed metabolism and binge eating. Also, restricting fat intake below the recommended levels can interfere with absorption of the vitamins A, D, E and K.
Member Comments